0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pull aparts
Banded shoulder press
Banded Curls
Pigeon Stretch
Specific Warm-up
Progress to starting weight around 70-75%
Strength
Every 90 seconds for 7:30 (5 sets)
5 Push Press
*70-75% of 1-rep max
Every 90 seconds for 7:30 (5 sets)
8 Barbell Bent Over Rows
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
Bent over rows to balance the push/pull for strength and shoulder health
MEMBER SPECIFIC:
For beginners and intermediate, I would focus on single repetitions with the push press, instead of touch n’ go…doesn’t mean you rack the weight after each rep, just pause and reset to make sure they are ready for each rep
WOD Prep
2-3 Rounds
6 Single DB Hang Clean & Jerk (build to WOD weight)
10 Double or Single Unders
WOD:
For Time:
80 Single DB Hang Clean & Jerks @50/35
*EMOM starting at 0:00, 20 Double Unders
PACE GOAL: 30sec or less for the Double Unders, 8-12 Clean & Jerks each minute
FOCUS:
Cycling the DB with grip fatigue and increased heart rate
STRATEGY:
Switch hands when needed
There will be some accumulated shoulder and grip fatigue from the strength, really focus on hip drive and legs on the DB
Give yourself 5-10 seconds at the end of the minute to get the jump rope ready
BEGINNER: 25/15, Line Hops
SCALED: 35/20, 25 seconds of double unders or 30 single unders
GO BEYOND Accessory Work
Scarecrows 3x12
Prone Ys 3x12