0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Core Challenge
20:00-30:00 Core Challenge
30:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Down Dog
Lying Hamstring Stretch
Lying Quad Stretch
Lat Stretch
Specific Warm-up
2 Rounds
10 AbMat Sit-ups
40ft Double KB Front Rack Carry
Cardio Core Challenge
2 Rounds For Time
25 Abmat Sit-ups
200ft Double KB Front Rack Carry @53/35
FOCUS:
Full send fitness, we will retest in week 4
WOD Prep
2-3 Rounds
4 Burpee Box Jump Overs
4 Toes to Bar
4 Alt. DB Snatch
WOD:
AMRAP 15
4 Burpee Box Jump Overs @24/20”
4 Toes to Bar
4 Alt. DB Snatch @50/35
*add 4 reps each round
PACE GOAL: through the round of 20
FOCUS:
Grip and Core Endurance during a longer time frame
STRATEGY:
Slow and Stead on the BBJO
Try to at least keep hitting 4 reps at a time throughout
Stay unbroken as long as you can on snatch
BEGINNER: 16/12”, Up Down Step-overs, Lying Straight Leg Raises, 25/15
SCALED: 20/16”, Hanging Straight Leg Raises, 35/20
Rx+: 24/20”, 70/50
GO BEYOND Accessory Work
Double DB Bent Over Rows 5x8