0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-34:00 Strength

34:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Glute Bridges

Kneeling Hip Flexor Stretch

Specific Warm-up

3 Rounds

10 KB Lateral Lunges (5 each way)

20 Scissor Kicks (VIDEO)

Strength

EMOM 4: 1-2 Back Squats to progress to starting weight

Every 2 minutes for 10 minutes

3 Back Squat @75-80%

FOCUS:

• Build strength for 2-rep max in week 6

MEMBER SPECIFIC:

• If you do not have a max then start with a weight you are 100% confident in for your first set of 5 and build from there as you can

WOD Prep

2-3 Rounds

10/8 Calorie Row/Ski

6 Push-ups

2 Power Cleans

WOD:

Alt. Every 3 minutes for 12 minutes

30/24 Calorie Row/Ski

AMRAP 3: 12 Push-ups + 5 Unbroken Power Cleans

*pick up where you left on the AMRAP

PACE GOAL: 6-8 total rounds

FOCUS:

• Cycling a heavyish barbell

STRATEGY:

• 1:30 or less on the Row

• No more than 2 sets on the push-ups with short rest

• Pause in the front rack position at the top if needed to stay under control on the unbroken reps

EQUIPMENT CONSIDERATIONS:

• Add 20/14 Calorie Bike as an option if needed

BEGINNER: knees or hands elevated push-ups, 75/55

SCALED: knees or hands elevated push-ups, 135/95

GO BEYOND Accessory Work

Single Arm DB Bench Press 4x8 each arm

Ring Rows 4x10