0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Hip Openers
Ankle Mobility
Specific Warm-up
2 Rounds
Infant Squats (VIDEO)
Line Hops
Strength
15-minute time block
Work to 5-rep Front Squat
FOCUS:
Depth, technique, heavy rep max
MEMBER SPECIFIC:
You can use this to estimate your 1-rep max
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = Estimated Max
Example: if you did 225 for 5 reps
225 x 5 = 1,125
1,125 x 0.0333 = 37.46
225 + 37.46 = 262.46 (estimated 1-rep max)
WOD Prep:
2-3 Rounds
4 Box Jumps
4 Double DB Cleans
4 Double DB Shoulder to Overhead
*progress to workout height and weight
WOD:
3 Rounds of AMRAP 4
8 Box Jumps @24/20”
8 Double DB Cleans @50/35
8 Double DB Shoulder to Overhead
—1 minute rest between rounds—
*PACE GOAL: 3-4 rounds each AMRAP
*pick up where you left off each AMRAP
FOCUS:
Consistent scores on negative rest intervals
STRATEGY:
Steady pace on the box jumps. Remember to find a height you can jump on even if that is stacking rubber plates. Step-ups will not help you get box jumps, jumping will.
Push to stay unbroken on the DB movements. If you are going to break between cleans and S2OH, remember to not do all 8 cleans because you will be doing an extra clean when you get them up there for the S2OH
EQUIPMENT CONSIDERATIONS:
change WOD to single DB if needed because of class size, the reps would be 8 total (4 each arm) or you can also utilize KBs, but those would be better from the hang for the cleans
BEGINNER: 16/12”, Single DB, 25/15
SCALED: 20/16”, 35/20
GO BEYOND Accessory Work
DB Sit-ups 5x3