0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio Challenge
20:00-35:00 Cardio Challenge
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Up Dog to Down Dog
Lying Hamstring Stretch
Lying Quad Stretch
Specific Warm-up
1 Round
250/200m Row
200m Run
10/7 Calorie Bike
Cardio Challenge
Every 3 minutes for 15 minutes
25/18 Calorie Bike
FOCUS:
We will repeat this in Week 7
WOD Prep
2-3 Rounds
10 Single KB Hang Snatch
6 Shuttle Sprints (20-25ft zones)
WOD:
5 Rounds
1:30 time block
20 Single KB Hang Snatch @53/35
Max Shuttle Sprints with remaining time (20-25ft zones)
—30sec rest between rounds—
PACE GOAL: 1:00 or less for the snatches, score is total reps: Snatch + Shuttles
FEEL:
0 to 100 Real Quick
There is no pacing here, send it
STRATEGY:
Switch hands as needed on KB Snatch, but try to do all 20 without putting the KB Down
Push the pace and try to stay consistent on the sprints
The 30 seconds won’t feel like much, but it allows you to catch your breath briefly before starting the next round
Rounds 4 and 5 will be mentally tough
BEGINNER: DB Hang Snatch if needed, 25/15
SCALED: 35/26
Rx+: 70/53
JACKEDuary Day 3
50 Russian Twists (25 each way)
40 Plate Calf Raises