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
Hip Openers
Inchworms
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
10 KB Goblet Lunges
10 Hollow Rocks
Strength
Work to Back Squat 2-rep max
FOCUS:
Heavy weight for 2 reps with solid depth and technique
OPEN TIME OPTION:
14 minutes (includes warm-up to your bodyweight)
CONTROLLED TIME OPTION:
EMOM 4: 1-2 reps to build to first attempt which should be around 80%, then Every 2 minutes for 10 minutes (5 sets) to reach your 2-rep max
MEMBER SPECIFIC:
Use this formula to calculate your 1-rep max
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = estimated max
WOD Prep
2-3 Rounds
4 Box Get-Overs (VIDEO)
1 Rope Climb (or 5 MB Slams)
2 Squat Cleans
WOD:
AMRAP 12
10 Box Get-Overs @30/24”
1 Rope Climb
1 Squat Clean @185/125
PACE GOAL: 8-9 Rounds
FOCUS:
Heavy barbell with high heart rate and grip fatigue
STRATEGY:
Steady pace on the Box Get-Overs, both hands on the box, both feet must touch the top of the box, you may step up and down, jump up and down or jump up and step down
Efficiency on your rope climb, get your feet up to shoulder height with your clamp
Solid technique on a heavyish squat clean
EQUIPMENT CONSIDERATIONS
If you do not have enough ropes or choose not to do rope climbs you can replace them with 10 MB Slams or 10 Plate Ground to Overhead
BEGINNER: 20/16”, 10 Box Step-Overs, 10 MB Slams or Plate Ground to Overhead, 10 Air Squats
SCALED: 24/20”, 155/105, 10 MB Slams or 10 Plate Ground to Overhead
Rx+: 30/24”, must jump up and down, 205/145, 2 Legless pulls (one with each hand), then regular rope climb the rest of the way
COMP: 30/24”, must jump up and down, Legless, 225/155
GO BEYOND Accessory Work
8 minute Run @recovery pace