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
Down Dog with calf stretch
Kneeling Hip Flexor Stretch
Wall Quad Stretch
Specific Warm-up
Progress to starting weight
Strength
Front Squats 6x2 @75-90%
FOCUS:
Solid, braced core, good depth, work to heavy double to set up for 5-rep max next week
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 12 minutes
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
3 Cleans (build to WOD weight)
2-3 Bar Muscle-ups (or 3 pull-ups + 3 dips)
WOD:
10,9,8,7,6,5,4,3,2,1 of
Power Cleans @155/105
Bar Muscle-ups
PACE GOAL: 12:00-14:00
FOCUS:
Volume on a high skill
For those doing the pull-up/dip scaled version this will help build their strength endurance towards the higher level skill
STRATEGY:
Grip endurance will be a factor, recommend steady singles on the Cleans
Go for big sets on MU
Scaled option has different format. Remember, choose accordingly for each movement. If you can’t do MU, but you can use the Rx weight for Cleans then do that.
BEGINNER: American KB Swings, Ring Rows, Push-ups (hardest version you can)
SCALED: 135/95 and/or 11 rounds of 5 Cleans + 5 Pull-ups (hardest version you can) + 5 Ring Dips (hardest version you can)
Rx+: 165/115
COMP: 185/125, Ring MU
GO BEYOND Accessory work (optional)
“Flex Friday”
Alt. DB Curls 4x12 (6 each arm)
Tricep Kickbacks 4x12 (6 each arm)