0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-48:00 Transition to WOD
48:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Samson Stretch
Infant Squats
Front Rack Stretch
Specific Warm-up
2-3 Rounds
10 KB Goblet Squats
30 seconds Side Plank (15 seconds each side)
Strength
Front Squat 10x2
Sets 1-3: 70-75%
Sets 4-6: 75-80%
Sets 7-8: 80-85%
Sets 9-10: 85-90%
FOCUS:
Building Maximal Strength for the 1-rep max in week 3
OPEN TIME OPTION
18 minutes
CONTROLLED TIME OPTION
Every 1:45-2:00 for the 10 sets…if you go every 2 minutes you will be doing your last set at the 18 minute mark
WOD Prep
2-3 Rounds
1 Rope Climb
10 Russian KB Swings
8 Push-ups
WOD:
AMRAP 7
1 Rope Climb
20 Russian KB Swings @53/35
1 Rope Climb
20 Push-ups
SCORE: Rounds + Reps
PACE GOAL: 3 Rounds
FEEL:
Zero to 100
No pacing, send it
STRATEGY:
Work on getting your foot clamp up near shoulder height to be ore efficient
Relax your arms, snap your hips, flex your butt on each rep and breathe
The second set of push-ups will start to get challenging, but with a shorter time frame there is no need to break these up early, do max sets each time
ROPE CLIMB MODIFICATIONS:
If you do not have enough ropes or choose not to do rope climbs then 10 MB Slams or 20 Plate Russian Twists are a good substitute
BEGINNER: 10 MB Slams or 20 Plate Russian Twists, 26/18, 10 MB Slams or 20 Plate Russian Twists, Knees or Hands Elevated Push-ups
SCALED: 10 MB Slams or 20 Plate Russian Twists, 35/26, 10 MB Slams or 20 Plate Russian Twists, Knees or Hands Elevated Push-ups
Rx+: Legless, 70/53, Regular Rope Climb
Comp: Legless, 88/52, Legless, Unbroken Push-ups (can only rest at the top of your push-up)