0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Glute Bridges
Banded Walks
Plank Up Downs
Specific Warm-up
Progress to around 70-75% of your 1-rep max
Strength
15-minute time block
Deadlift 5x1
*build to heavy single, not necessarily a max
Max reps at 80% of heaviest weight reached
FOCUS:
Seeing where you are at on a heavy single and also how well you can stay braced and keep technique in a rep max.
We are working towards a 3-rep max at the end of this cycle
MEMBER SPECIFIC:
You can use the rep max 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 Alt. DB Snatch (build to workout weight)
4 Toes to Bar
WOD:
10 Rounds For Time:
6 Alt. DB Snatch @70/50
6 Toes to Bar
PACE GOAL: 10:00-13:00
FOCUS:
Getting used to moving a heavier DB…sometimes you need to FAFO and use a heavier weight, if you are easily flying through the snatch reps every round, you are not challenging yourself
Remember, there are weights in between all levels. If you can’t use a 50, what about the 45 or 40 instead of just going down to the 35
STRATEGY:
If you can’t do touch n’ go on the snatches because of the heavier weight then treat it as singles, switching hands on the ground
Stay unbroken on T2B as long as you can, but it is also okay for those who can do single toes to bar quickly
BEGINNER: 35/20, Lying Straight Leg Raises
SCALED: 50/35, Hanging Straight Leg Raises
GO BEYOND Accessory Work
Reverse Tabata Bike
10sec of Max Effort, 20sec Rest x 8 rounds