0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Child’s Pose
Pigeon Stretch
Wall Quad Stretch
Specific Warm-up
3 Rounds
20 Russian Twists (10 each way)
Kneeling Hip Flexor Stretch
Core Challenge
12-minute time block
Work to the heaviest 3-rep DB Sit-up (VIDEO)
FOCUS:
Baseline for improvement, we will re test in week 6
In week 6 you can use an estimated max formula to see where you are relative to the strength needed for Toes to Bar if you don’t yet have this skill
MEMBER SPECIFIC:
See the video, feet are anchored under heavy DBs or a partner can stand on your feet, DB is behind your head
WOD Prep
2 Rounds
100m Run
10 Thrusters
5 Pull-ups
WOD:
“Jacki Fun Run”
For Time
800m Run
50 Thrusters @45/35
30 Pull-ups
400m Run
PACE GOAL: 12:00-14:00
FOCUS:
Testing the named workout “Jacki” with the added running in place of the row
We will re test this in week 6
STRATEGY:
Solid pace on the row, about 90% effort, need to have energy to keep pushing the rest of the workout
A lighter weight than usual on a movement isn’t always a good thing, there are less reasons to put the bar down :) go for big sets
Push for as few as sets as possible on pull-ups
Empty out whatever you have left on the run
BEGINNER: 500m Row, 50 Air Squats, 30 Ring Rows, 400m Run
SCALED: banded pull-ups or if you have enough rowers you can do 2 Rounds and cut everything in half, this would be for those who can do pull-ups but 30 would really slow them down
GO BEYOND Accessory Work
Barbell Curls 4x6
Barbell Skull Crushers 4x6 (VIDEO)