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

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch

Pec Stretch

Specific Warm-up

3 Rounds

10 Single DB Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Strength

18-minute running clock

0:00-6:00

Work to Heavy Single on Bench Press

6:00-9:00

One set of Max Reps at 80% of heaviest single

9:00-10:30

Transition

10:30-18:00

Every 90 seconds complete a set

8 Single DB or KB Knee Supported Rows each arm

FOCUS:

• We will re test the heavy single and max reps on bench press in week 5 and test a 2-rep max bench press in week 6

WOD Prep

2-3 Rounds

5 Box Jumps

6 Single DB Shoulder to Overhead (3 each arm)

WOD:

AMRAP 8

12 Box Jumps @24/20”

16 Single DB Shoulder to Overhead @50/35

PACE GOAL: 4-6 Rounds

FOCUS:

• Unbroken reps on the DB

STRATEGY:

• Steady pace on the box jumps

• Switch hands as needed on the DB, but keep it off the ground for all 16 reps

BEGINNER: 16/12”, 25/15

SCALED: 20/16”, 35/20

GO BEYOND Accessory Work

DB Box Step-ups 4x12 (6 each leg)