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

15:00-20:00 Transition to Energy Systems

20:00-36:00 Energy Systems

36:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Glute Stretch

Lunge and Rotate

Wall Quad Stretch

Strength Warm-up

3 Rounds

10/8 Calories (one round of each machine if applicable)

10 Plank Up Downs

20 Shoulder Taps

Energy Systems

Alt. EMOM 16 (4 sets each):

20sec Calorie Bike

30sec Calorie Ski

40sec Calorie Row

Rest

*you can start people on different machines and rotate through to better utilize equipment, even if some need to start on rest

*if you don’t have three machines, then change this Alt. EMOM 15 with the two machines and rest station

*if you only have one machine then change it to 4 rounds: 1:45 max calories, 2 minutes rest…the 15 seconds allows for transition on and off, start some on the machine and some on rest

WOD Prep

3 Rounds

8 Alt. DB Snatch (build to WOD weight)

4 Box Jumps (build to WOD height)

WOD:

For Time:

100 Alt. DB Snatch

*Every 2 minutes start at the beginning, 10 Box Jumps

*Pace Goal: Box Jumps in 30sec or less, 20-30 snatches every 2 minutes

*box jumps at 0:00, 2:00, 4:00, etc until completion

*push quick on the box jumps, steady on the DB Snatch

*if you can stay unbroken the whole time on DB Snatch then you have chosen to light of a weight

*find a height you can jump on even if that is stacking rubber plates…step-ups will not help you get box jumps, jumping will :)

Beginner: 60 DB Snatch, 25/15, 20 Line Hops

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”

Rx+: 70/50, 24/20”

STRENGTH AND ENDURANCE EXAMPLE:

Same…sometimes it will line up