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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Samson Stretch

Standing Groin Stretch

Down Dog with Calf Stretch

Infant Squats

Specific Warm-up

2-3 Rounds

10 Empty Barbell Back Squats

10 Hollow Rocks

Strength

Back Squat 6x3

Sets 1-2: 70-75%

Sets 3-4: 75-80%

Sets 5-6: 80-85%

FOCUS:

• Same percentages as last week, but higher reps each set will continue to build maximal strength for the 2-rep max

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 12 minutes

WOD Prep

2-3 Rounds

8 Push-ups

8 Air Squats

8 AbMat Sit-ups

WOD:

AMRAP 13

26 Push-ups

26 Air Squats

26 AbMat Sit-ups

SCORE: Rounds + Reps

PACE GOAL: 4-5 Rounds

FEEL:

• Muscle Fatigue

• Heart rate will increase obviously, but it will not be the limiting factor. Push-ups will go at some point, legs and abs will be burning

STRATEGY:

• With all body weight movements, this can be a trap to come out way too hot

• Break earlier than you think especially on push-ups to try to maintain a consistent pace throughout

BEGINNER: 15 reps of each, Knees or Hands Elevated Push-ups

SCALED: Knees or Hands Elevated Push-ups

Rx+: Band resisted push-ups, MB Squats @20/14

Comp: Band resisted push-ups, MB Squats @30/20, GHD Sit-ups