0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Glute Bridges
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
10 KB Lateral Lunges (5 each way)
20 Scissor Kicks
Strength
Back Squat 5x3 @75-80%
FOCUS:
Build strength for 2-rep max in week 6
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
EMOM 4: 1-3 reps Back Squat, start at empty barbell and progress, Every 2 minutes for 10 minutes for working sets
MEMBER SPECIFIC:
If you do not have a max then start with a weight you are 100% confident in for your first set of 5 and build from there as you can
WOD Prep
2-3 Rounds
10/8 Calorie Row
6 Push-ups
2 Power Cleans
WOD:
AMRAP 12
20/16 Calorie Row
12 Push-ups
5 Unbroken Power Cleans @165/115
PACE GOAL: 4-5 Rounds
FOCUS:
Cycling a heavyish barbell
STRATEGY:
1:15 or less on the Row
No more than 2 sets on the push-ups with short rest
Pause in the front rack position at the top if needed to stay under control on the unbroken reps
EQUIPMENT CONSIDERATIONS:
If needed change the format to (this is preferred instead of adding a machine as an option)
Alt. Every 3 minutes for 12 minutes
30/24 Calorie Row
AMRAP 3: 12 Push-ups + 5 Unbroken Power Cleans
Can also add Ski or 15/11 Calorie Bike as an option. Obviously a slightly different stimulus, but it can work for this one.
BEGINNER: knees or hands elevated push-ups, 75/55
SCALED: knees or hands elevated push-ups, 135/95
Rx+: 185/125
COMP: Strict HSPU, 205/145
GO BEYOND Accessory Work
Single Arm DB Bench Press 4x8 each arm
Ring Rows 4x10