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Day 1 Week 1 of 3 Phase 1 Cycle 2

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

Earlier Event: February 22
Day 6 Week 7 of 7 Phase 1 Cycle 1
Later Event: February 25
Day 2 Week 1 of 3 Phase 1 Cycle 2