0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Stretch
Ankle Mobility
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
1 Power Clean + 2 Front Squats
*build to starting weight
Strength
Every 3 minutes for 15 minutes
Complex
3 Power Cleans + 5 Front Squats
*recommend starting at 55-60% of your power clean max and building from there
FOCUS:
Building technique through segmenting the lift to work towards squat cleans
MEMBER SPECIFIC:
For beginners and intermediate it is recommended that they do not do the power cleans touch n’ go. Do singles then complete the front squats after the third rep
WOD Prep
2-3 Rounds
100m Run
4-6 Double KB Box Step-ups (build to WOD weight and height)
WOD:
AMRAP 10
400m Run
20 Double KB Box Step-ups @35/26, 24/20”
PACE GOAL: 3-4 Rounds
FOCUS:
Lower body muscular endurance
STRATEGY:
2:30 or less on the run
Steady pace on the step-ups, grip will become an issue as the workout continues
BEGINNER: Cut down the run as needed according to the time frame, no weight on step-ups
SCALED: 26/18
GO BEYOND Accessory Work
50-100 MB Sit-ups