0:00-15:00 General 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

WARM-UP:

3 Rounds

10 Lateral Lunges

10 Hanging Knee Raises

Ankle Mobility

Lower Body Strength:

5-minute time block:

Warm-up to starting weight

Every 2 minutes for 10 minutes (5 sets):

4 Back Squat @77.5-87.5%

*these should be HEAVY sets, plenty of time to take rest, lift heavy enough to need the rest, for those who cannot yet lift heavy enough to need this much rest you could have them go every 90 seconds (7 sets) to work on technique and repetition

*we are going to go to 5 reps next week, then back to triples to reach a 3-rep max

Workout:

AMRAP 12:

1 Shuttle Run

2 Alternating DB Snatches

2 Shuttle Runs

4 Alternating DB Snatches

3 Shuttle Runs

6 Alt. DB Snatches

4/8, 5/10…etc.

*25ft zones, down AND back = 1 shuttle run

*Pace: 12 minutes is a time domain that is long enough to have some pacing to it, but short enough that the pace is a difficult one to maintain

*Shuttle Runs: stay on a consistent pace for the duration of the 12 minutes…doing a lot of indoor running because of weather

*DB Snatch: choose the heaviest weight that still gives you a good opportunity to stay unbroken all the way through

Beginner: 25/15

14-15: 35/20

16-17: 50/35