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
Scorpions
Pigeon Stretch
Lying Hamstring Stretch
Lying Glute Stretch
Specific Warm-up
2-3 Rounds
8 Barbell Windshield Wipers (VIDEO)
8 Barbell Good Mornings
Strength
Deadlift 5x3 @80-90%
FOCUS:
Heavy triples to prepare for the 1-rep max next week
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
EMOM 4: 1 Deadlift, build to starting weight, Every 2 minutes for 10 minutes for the working sets of 3
WOD Prep
2 Rounds
10/8 Calorie Bike
4 Single Arm KB Hang Cleans (2 each arm)
4 Single Arm KB Jerks (2 each arm)
WOD:
3 Rounds
3 minute block
20/14 Calorie Bike
Max Single Arm KB Hang Clean & Jerks @53/35
—1 minute rest between rounds—
PACE GOAL: 1:30 or less on bike, 20+ Clean & Jerks each round
FOCUS:
Cardio and cycling KBs
Consistent pace across all rounds
STRATEGY:
1:30 or less on the Bike
Switch hands when needed on the KB, try to do at least 10 at a time (5 each arm)
BEGINNER: 15/11 Calories, 25/15 DB
SCALED: 35/26
Rx+: 70/53
GO BEYOND Accessory Work
Double DB Bulgarian Squats 4x10 (5 each leg)