0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Gymnastics
20:00-35:00 Gymnastics
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (Forward, Backward, side to side)
Banded Lat Stretch
Shoulder Taps
Specific Warm-up
2-3 Rounds
2-3 Pull-up negatives
2-3 Handstand Push-up negatives
Gymnastics
Strict Pull-ups 5x4, 5x3
Strict Handstand Push-ups 5x4, 5x3
FOCUS:
Building strength for these skills
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 15 minutes (10 sets): complete both movements within the time frame
MEMBER SPECIFIC:
Scaling DOWN options for pull-ups: pull-up negatives, snatch grip bent over rows
Scaling DOWN options for HSPU: modified (weight plate under AbMat), barbell strict press
Scaling UP options for pull-ups: weighted
Scaling UP options for HSPU: deficit
WOD Prep
2-3 Rounds
100m Run
3 Clusters (build to WOD weight)
WOD:
6 Rounds For Time:
100m Run
6 Clusters @135/95
PACE GOAL: 8:00-10:00
FOCUS:
Staying consistent on steady singles with a moderate weight under increased heart rate
STRATEGY:
Run should take no longer than 45seconds each round
Steady singles on clusters, big leg drive to get momentum into the barbell
Cluster is a squat clean into a thruster
BEGINNER: Thrusters, 75/55
SCALED: 115/80
Rx+: 155/105
COMP: 200m Run, 185/125
GO BEYOND Accessory work (optional)
4x50m HEAVY object carry
*sandbag, KB, DB, Yoke…can also do sled push if you have them