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

15:00-20:00 Transition to Strength

20:00-34:00 Strength

34:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Glute Bridges

Kneeling Hip Flexor Stretch

Specific Warm-up

3 Rounds

10 KB Lateral Lunges (5 each way)

20 Scissor Kicks (VIDEO)

Strength

EMOM 4: 1-2 Back Squats to progress to starting weight

Every 2 minutes for 10 minutes

3 Back Squat @75-80%

FOCUS:

• Build strength for 2-rep max in week 6

MEMBER SPECIFIC:

• If you do not have a max then start with a weight you are 100% confident in for your first set of 5 and build from there as you can

WOD Prep

2-3 Rounds

10/8 Calorie Row

6 Push-ups

2 Power Cleans

WOD:

AMRAP 12

20/16 Calorie Row

12 Push-ups

5 Unbroken Power Cleans @165/115

PACE GOAL: 4-5 Rounds

FOCUS:

• Cycling a heavyish barbell

STRATEGY:

• 1:15 or less on the Row

• No more than 2 sets on the push-ups with short rest

• Pause in the front rack position at the top if needed to stay under control on the unbroken reps

EQUIPMENT CONSIDERATIONS:

• If needed change the format to (this is preferred instead of adding a machine as an option)

  • Alt. Every 3 minutes for 12 minutes

  • 30/24 Calorie Row

  • AMRAP 3: 12 Push-ups + 5 Unbroken Power Cleans

• Can also add Ski or 15/11 Calorie Bike as an option. Obviously a slightly different stimulus, but it can work for this one.

BEGINNER: knees or hands elevated push-ups, 75/55

SCALED: knees or hands elevated push-ups, 135/95

GO BEYOND Accessory Work

Single Arm DB Bench Press 4x8 each arm

Ring Rows 4x10