0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Ankle Mobility

Infant Squats

Glute Bridges

Down Dog with Calf Stretch

Specific Warm-up

2-3 Rounds

10 Plank Up Downs

8 Back Squats @empty barbell

Strength

Back Squat

5x3 @80-90%

FOCUS:

• Heavy triples to get ready for the 1-rep max next week

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

WOD Prep

2 Rounds

10 Double Under/Plate Hops/Single Unders

5 Pull-ups

5 Thrusters

WOD:

AMRAP 10

30 Double Unders

10 Pull-ups

10 Thrusters @95/65

PACE GOAL: 4-6 Rounds

FOCUS:

• Mental toughness :)

STRATEGY:

• Try to stay unbroken on the Double Unders

• No more than two sets on the Pull-ups and thrusters…but push to stay unbroken as long as you can

SCALED OPTION FORMAT CHANGE:

• this is for those that can do pull-ups, but 10 reps would really slow them down because they can only do a few at a time. This can help them build their pull-ups and still keep the stimulus

• 30 Double Unders, 5 Pull-ups, 10 Thrusters, 5 Pull-ups

BEGINNER: Line Hops, Ring Rows, MB Thrusters

SCALED: Plate hops to a 45# rubber plate would be preferred to better mimic the jump and increased heart rate of double unders, but you can also so 40 Single Unders, Banded pull-ups, 75/55 or the format change listed in the notes

Rx+: All pull-ups and thrusters must remain unbroken, 95/65

COMP: Chest to Bar, 115/80, all reps must be unbroken

GO BEYOND Accessory Work

500m, 400m, 300m, 200m Row

1 to 1 work to rest ratio (rest as long as it takes you to complete the distance)