0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Quad Stretch
Hip Openers
Samson Stretch
Face the Wall Squats (VIDEO)
Specific Warm-up
3 Rounds
6 Double KB Front Squats
12 KB Side Bends (6 each side)
Strength
Pause Back Squat
2x3 @70-75%
3x2 @75-80%
3x1 @80-85%
FOCUS:
Lifting heavy to feel strong going into the first Open workout
Solid 3 second pause at the bottom
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 16 minutes…technically still 15 minutes, you will do your last rep at the 14:00 mark
WOD Prep
2 Rounds
30 second KB Hold in Front Rack
6 Burpees
6 Russian KB Swings
WOD:
11 minutes
300yd KB Front Rack Carry Buy-in
AMRAP with remaining time
10 Burpees
10 Russian KB Swings @53/35
SCORE: Rounds + Reps
PACE GOAL: 5-7 Rounds of the AMRAP
FEEL:
Push and Pray
With these movements, there is little reason to completely stop and rest
JUST.KEEP.MOVING.
STRATEGY:
KB must can be held with both hands or one, but it must be in the front rack, not at your side or resting on your shoulder
Steady pace on the burpees, force yourself to drop you will get back up
Focus on your breathing during the swings, this is the time to try to stabilize your heart rate
BEGINNER: 40/30 Calorie Row, Up Downs, 26/18
SCALED: 35/26
Rx+: 70/53
FIT February Day 1
50 Hollow Rocks