0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Quad Stretch
Kneeling Hip Flexor Stretch
Iron Crosses
Ankle Mobility
Specific Warm-up
3 Rounds
10 Barbell Back Rack Lunges
20 Flutter Kicks
Strength
EMOM 6: 1-2 Back Squat to progress to starting weight
EMOM 10
1 Back Squat @85%
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 and build from there as you can
This is NOT max out day, it should be a heavyish weight across all 10 sets
WOD Prep
2-3 Rounds
5 Toes to Bar
6 Single DB Hang Squat Cleans
WOD:
6 Rounds For Time
10 Toes to Bar
10 Single DB Hang Squat Cleans @50/35
PACE GOAL: 7:00-9:00
FOCUS:
Grip and core muscular endurance
Stringing together unbroken sets of T2B
Cycling the DB
STRATEGY:
No more than two sets throughout on T2B
Switch hands when needed on the DB, try to not put the DB down until all 10 reps have been completed
BEGINNER: MB Slams or Lying Straight Leg Raises, 25/15
SCALED: MB Slams or Hanging Straight Leg Raises, 35/20
Rx+: 70/50
GO BEYOND Accessory Work
Every 2 minutes for 8 minutes
250/200m Row