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
Iron Crosses
Glute Bridges
Hip Openers
Lying Hamstring Stretch
Specific Warm-up
2-3 Rounds
30sec Side Plank (15sec each side)
5 Barbell RDLs
Strength
Deadlift
5x5 @70-80%
FOCUS:
Building a base of strength endurance to work toward a 1-rep max in week 4
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes
WOD Prep
2 Rounds
6 Shuttle Sprints
3 Double DB Deadlift
2 Double DB Hang Power Cleans
1 Double DB Shoulder to Overhead
WOD:
8 Rounds For Time
10 Shuttle Sprints
5 Double DB Deadlift @50/35
4 Double DB Hang Power Cleans
3 Double DB Shoulder to Overhead
PACE GOAL: 8:00-11:00
FOCUS:
Full send fitness
Cycling DBs
20-25ft zones on the shuttles
STRATEGY:
40 seconds or less on the shuttle
Try to complete the entire complex with the DBs
BEGINNER: 25/15
SCALED: 35/20
Rx+: 70/50
GO BEYOND Accessory Work
5 minute bike @recovery pace