0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Snatch Grip Bent Over Rows

5 Push Press

10 Lying Straight Leg Raises

*empty barbell or light weight

Upper Body Strength:

16-minute time block:

Work to Snatch Grip Bent Over Rows 1-rep max

Work to Push Press 1-rep max (from the rack)

*recommended spending about 8 minutes on each movement

*Snatch Grip Bent Over Rows is the Strength Marker for Pull-ups (make sure you keep the bent over row reps very strict, no bounce), if you can do 75-80% of your body weight for one rep then you should have the strength to do a pull-up

*Push Press is the Strength Marker for kipping HSPU, if you can do 75-80% of your body weight for one rep then you should have the strength to do a kipping HSPU

*this allows people to attack the strength requirements from two angles…how much they lift and how much they weigh…if you lose 10 pounds that makes 75-80% of your bodyweight lower…get strong and lose weight (when necessary) and get there faster. Either way this at least let’s people know how close they are if they cannot yet do the movement

Workout:

3 Rounds For Time:

15 Deadlift

15 Double DB Shoulder to Overhead

200m Run

*Pace: Aggressive: 7:30, Solid: 8:15, Limit: 9:00

*purposely used different weights than normal for the DB scaling to try and help since it is double DB

*Deadlift: moderate weight, chest up and keep dropping hips as you connect reps, don’t turn these into RDLs :)

*Shoulder to Overhead: keep hammer grip, DBs facing forward not the ceiling, whole foot in contact with the ground, push knees out, leg drive to get momentum into the DBs

*Run: should be 1:30 or less, adjust accordingly…if weather is not the best then change to 200yd shuttle (20-25yd zones)

Beginner: 135/95, 25/10

14-15: 155/105, 30/15

16/17: 185/125, 50/35