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
Front Rack Stretch
Ankle Mobility
Wall Quad Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
5 Pause Front Squats @empty barbell or light weight
20 Flutter Kicks
Strength
Front Squat
1x10 @65%, 1x8 @65%, 3x6 @70-75%
FOCUS:
These rep ranges and percentages focus on improving strength endurance
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes
WOD Prep
2-3 Rounds
2 Squat Cleans
1 Shoulder to Overhead
100 Run (or 4 Shuttle Runs)
WOD:
AMRAP 11
5 Squat Cleans @135/95
3 Shoulder to Overhead @135/95
100m Run
SCORE: Rounds + Reps
The 100m run counts as 10 reps, 5 for each 50m
If you change it to shuttle runs that is also 10 reps, one for every length
If you go with bar hops then it will be 20 reps
PACE GOAL: 4-5 Rounds
FEEL:
Push and Pray
The reps are low enough on the barbell movements to keep pushing the pace at a high intensity, use the run or shuttles to control your breathing and manage your heart rate
STRATEGY:
Quick singles, this is a different way of “barbell cycling” and a useful skill for The Open
After you complete your last squat clean go right into the S2OH, remember to not do the 5 squat cleans then break, this will cause you to do an extra clean to get in position for the S2OH
Steady pace on the run/shuttles
WEATHER CONSIDERATIONS:
If the weather is bad or too cold then go to 10 shuttle sprints, 20-25ft zones, 10 total lengths
You could also do 20 Lateral Bar Hops, but know that we do have Double Unders and Box Jumps for the WOD tomorrow
BEGINNER: MB Squat Cleans, MB Push Press, line hops (if doing lateral bar hops)
SCALED: 115/80
Rx+: 155/105
COMP: 185/125, the squat cleans and S2OH are treated like a complex that must be unbroken
JACKEDuary Day 2
DB Sit-ups 5x5 (VIDEO)
*DB behind your neck, feet anchored