0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Down Dog
Kneeling Hip Flexor Stretch
Wall Quad Stretch
Specific Warm-up
Progress to starting weight
Strength
Pause Front Squats 12 x 1 @70-85%
FOCUS:
Solid, braced core, good depth, 3-second pause, SPEED on the way back up
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
EMOM 12
MEMBER SPECIFIC:
If you do not know your max start with a weight you are 100% confident with and build
WOD Prep
2-3 Rounds
10/8 Calories machine of your choice
4 Single Arm KB Swings (2 each arm)
4 Single KB Shoulder to Overhead (2 each arm)
4 KB Goblet Squats
WOD:
AMRAP 4:
12/10 Calorie Row
16 Single Arm KB Swings @53/35
—1 minute rest—
AMRAP 4:
12/10 Calorie Ski
16 Single KB Shoulder to Overhead
—1 minute rest—
AMRAP 4:
12/10 Calorie Bike
16 KB Goblet Squats
PACE GOAL: 2-3 Rounds of each AMRAP
STRATEGY:
45 seconds or less for calories
Switch hands when needed on both single arm KB movements to try and not set the KB down until all reps are done
The squats are going to get rough quick, breathe and move, no more than two sets
EQUIPMENT CONSIDERATIONS:
16 MB Slams or MB Sit-ups in place of Ski if needed
start people on different AMRAPs if needed and rotate through
BEGINNER: 10/8 calories, 12 KB reps, 26/18 (DB if needed 25/15), no weight on squats
SCALED: 35/26
Rx+: 70/53
COMP: 15/12 calories, 70/53
GO BEYOND Accessory work (optional)
3x500m Row on 2 minutes rest