0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Samson Stretch
Forearm Stretch
Pec Stretch on Rig
Infant Squats (VIDEO)
WOD Prep
2-3 Rounds
20yd Shuttle
5 Burpee Pull-ups
Complex: 2 Hang Power Cleans + 4 Lunges
WOD:
Partner Alt. AMRAPs Every 5 minutes for 30 minutes
AMRAP 1: 200yd Shuttle + 20 Burpee Pull-ups
AMRAP 2: Max Complex: Round 1: 3 Hang Power Cleans + 6 Front Rack Lunges @135/95
*Round 2 complex is 2+4 @155/105, Round 3 complex is 1+2 @165/115
*10yd shuttle zones (20 total lengths)
*must do full complex, cannot split with your partner
*Pick up where you left off on AMRAP 1
SCORE: Total Rounds and Reps for AMRAP 1 and Total complex reps from AMRAP 2
PACE GOAL: Breath, move, enjoy fitnessing with your friends
FEEL:
Steady Eddy or Betty Get Strong
AMRAP 1 will be a good mix of work to rest to allow you to keep moving at a good pace and have a more cardio feel
AMRAP 2 will feel more muscle fatigue as your strength endurance is challenged
STRATEGY:
I would alternate down and backs on the shuttle (20yds)
5s on the Burpee Pull-ups
One complex back and forth
Make sure to change your weight while your partner is working on AMRAP 1 before Rounds 2 and 3…make it easy plate changes
INDIVIDUAL OPTION:
Alt. AMRAPs Every 4 minutes for 24 minutes
AMRAP 1: 100yd Shuttle + 10 Burpee Pull-ups
AMRAP 2: Max Complex: 3 Hang Power Cleans + 6 Front Rack Lunges @135/95
Round 2 complex is 2+4 @155/105, Round 3 complex is 1+2 @165/115
LOGISTICS:
Hopefully you have room to do the shuttles coming right off the rig
I would set the barbells up in a different area
You can have groups start on different AMRAPs to help with space considerations
BEGINNER: AMRAP 1: 100yd Shuttle + 10 Jumping Pull-ups, AMRAP 2: Complex: 6 Double DB Curls + 8 Lunges with no weight
SCALED: Find a bar height that allows you to do jumping pull-ups after your burpee or step to a plate or box to do your jumping pull-up after your burpee, 95/65, 115/80, 135/95
Rx+: 155/105, 165/115, 185/125
COMP: 185/125, 205/145, 225/155
FIT February Day 6
20 Barbell Rollouts (VIDEO)
100 Lateral Bar Hops
*break up however you want