0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (forward/backward/side to side)
Thread the needle
Hang from Rig
Specific Warm-up
3 Rounds
8 Barbell Strict Press
8 Barbell Bent Over Rows
*empty barbell or very light weight
Strength
8-minute time block
Bench Press 5x5 @70-75%
8-minute time block
Single DB or KB Knee Supported Rows 5x6 each arm
FOCUS:
Building strength on bench for the 2-rep max in week 6
Pulling strength to balance out push/pull for shoulder health
MEMBER SPECIFIC:
If you do not know your max on bench then start with a weight you are 100% confident in for your first set and build from there as you can
Reps dropped on rows from last week, try to increase weight
WOD Prep
2-3 Rounds
100m Run
6 Overhead Squats
WOD:
3 Rounds
1:30 time block
100m Run
Max Overhead Squats @95/65
—1:30 rest between rounds—
PACE GOAL: 40sec or less on run, 15+ overhead squats each round
FOCUS:
Lower body muscular endurance
STRATEGY:
Steady pace on the run
Go for big sets on overhead squats
BEGINNER: PVC OHS or Air Squats
SCALED: 75/55…if mobility is a big limiting factor then keep the weight higher and do front squats
GO BEYOND Accessory Work
Inverted Rows 4x10
Side Planks 4x30sec (15sec each side)