0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Hip Flexor to hamstring stretch
Quad Stretch
Specific Warm-up
3 Rounds
1 Power Clean + 2 Front Squats
*build to starting weight
Strength
15-minute time block
5 sets of Complex
2 Power Cleans + 4 Front Squats
*recommend starting at 65-67.5% of your power clean max and building from there
*build off your ending weight from last week
FOCUS:
Building technique through segmenting the lift to work towards squat cleans
MEMBER SPECIFIC:
For beginners and intermediate it is recommended that they do not do the power cleans touch n’ go. Do singles then complete the front squats after the third rep
WOD Prep
2-3 Rounds
5 Back Squats (build to workout weight)
5 Toes to Bar
WOD:
AMRAP 10
10 Back Squats @95/65
10 Toes to Bar
PACE GOAL: 5-7 Rounds
FOCUS:
Lower body and core muscular endurance
STRATEGY:
Unbroken on squats, slow and steady pace from the beginning
Increased rep range from last week, try to keep 2 sets or less each round
BEGINNER: 45/35, Lying Straight Leg Raises
SCALED: 75/55, Hanging Straight Leg Raises
GO BEYOND Accessory Work
Weighted Planks 5x30sec