0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Quad Stretch

Pec Stretch

Wall Scap Slides

Specific Warm-up

3 Rounds

10/8 Calorie Bike

10 Push-ups

Energy Systems

Every 3 minutes for 12 minutes

30sec Max Calorie Bike

30sec Max Push-ups

FOCUS:

• Improvement for time trial

• Push hard on each movement, it is 1 minute of work and 2 minutes rest

MEMBER SPECIFIC:

• Scale to hands elevated or knee push-ups as needed

EQUIPMENT CONSIDERATIONS:

• Three people can use one bike, group one would go in minute one, group 2 in minute 2 and group 3 in minute 3….with quick transitions you could probably have 6 people use one bike if they got on right after the person before them got off, seat height would need to be the same if doing so

WOD Prep

2-3 Rounds

6 Alt. DB Snatch

6 V-ups

12 Double or Single Unders

WOD:

AMRAP 13

26 Alt. DB Snatch @50/35

26 V-ups

42 Double Unders

PACE GOAL: 3-4 Rounds

FOCUS:

• Core and grip muscular endurance

STRATEGY:

• No more than two sets on snatch, 14/12 or 16/10

• Controlled quality reps on V-ups

• Go for big sets on Double Unders

BEGINNER: 25/15, Scissor Kicks, Line Hops

SCALED: 35/20, Single Arm/Single Leg V-ups, Single Unders

GO BEYOND Accessory Work

Double DB Curls 4x8

Bench Dips 4x16