0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Lat Stretch
PVC Ankle Mobility
PVC Overhead Squats
Specific Warm-up
Progress to starting weight
Strength
Every 2 minutes for 12 minutes (6 sets)
Front Squat Wave Load
Sets 1,3,5: 6 reps @70-75%
Sets 2,4,6: 3 reps @80-85%
FOCUS:
Build off last week, 5-rep max test at the end of the cycle
MEMBER SPECIFIC:
If you do not know your max start with a weight you are 100% confident with for both rep ranges and build from there, record your weights so you have a better idea what to use for the upcoming weeks
WOD Prep
2-3 Rounds
5 Sit-ups
5 Push-ups
5 MB Slams
WOD:
3 x AMRAP 4:
10 AbMat Sit-ups
10 Push-ups
10 MB Slams @50/35
—1 minute rest between rounds—
PACE GOAL: 10-12 total rounds
STRATEGY:
Pick up where you left off each AMRAP
shoot for consistency each round
BEGINNER: knees or hands elevated push-ups, Light MB
SCALED: knees or hands elevated push-ups, 35/20
GO BEYOND Accessory work (optional)
“Fitness Friday”
5 Rounds
10 Hollow Rocks
20 Mountain Climbers
30 Plate Hops