0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Infant Squats
Inchworms
Samson Stretch
Specific Warm-up
Progress to starting weight
Strength
Front Squat Wave Load
Every 2 minutes for 12 minutes (6 sets)
Sets 1,3,5: 8 reps @65-70%
Sets 2,4,6: 4 reps @75-80%
FOCUS:
Technique and depth, set the tone for this 6-week cycle
MEMBER SPECIFIC:
If you do not know your max start with a weight you are 100% confident with for both rep ranges and build from there, record your weights so you have a better idea what to use for the upcoming weeks
WOD Prep
2-3 Rounds
4 Lateral Bar Burpees
3 Hang Power Cleans
2 Thrusters
*build to WOD weight
WOD:
AMRAP 12
12 Lateral Bar Burpees
6 Hang Power Cleans @135/95
3 Thrusters
PACE GOAL: 6-8 Rounds (1:30-2:00 per round)
STRATEGY:
Steady pace on the burpees, force yourself to drop you will get back up
Good hip hinge and extension when cycling the barbell
Focus on leg drive to get momentum into the barbell on thrusters
If you are going to break between the cleans and thrusters then make sure you don’t do all there cleans then break because you just have to clean the barbell up again to begin thrusters
BEGINNER: 8/4/2 reps, Up Downs, Barbell upright rows in place of cleans, 45/35
SCALED: 115/80