0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-30:00 Strength
30:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Inchworms
Child’s Pose
Scorpions
Specific Warm-up
3 Rounds
10 Single DB Front Raises (5 each arm)
10 Single DB Reverse Flys (5 each arm)
Strength
Strict Press
2x4 @75-80%
3x2 @85-90%
Single Arm DB Knee Supported Rows 5x8 (4 each arm)
FOCUS:
Working on heavy sets again, we will do a 1-rep max in week 6
Knee Supported Rows to balance push/pull ratio for back strength and shoulder health
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Strict Press, M2: Rows
WOD Prep
2-3 Rounds
6 Toes to Bar
6 Single KB Hang Clean & Jerks
12 Double Unders/Plate Hops/Single Unders
WOD:
4 Rounds For Time
20 Toes to Bar
20 Single KB Hang Clean & Jerks @53/35
60 Double Unders
SCORE: Time
PACE GOAL: 13:00-15:00
FEEL:
Deep Burn
This will be a tough combination of high heart rate, grip fatigue and muscle burn
STRATEGY:
This is one that would be good to break up more than you think early, nothing wrong with going with 5 reps at a time with short rest even when fresh
Switch hands as needed, but try to keep the KB off the ground until all 20 reps are finished
Big sets on the double unders
SCALED FORMAT CHANGE OPTION:
For those that can do Toes to Bar and/or Double Unders but these rep ranges will really slow them down, you can have them do 8 Rounds For Time of 10 Toes to Bar, 10 Single KB Hang Clean & Jerks and 30 Double Unders
BEGINNER: 16 Lying Leg Raises, 16 DB Hang Snatch @25/15, 40 Line Hops
SCALED: Hanging Straight Leg Raises, 35/26, 60 Plate Hops or 75 Single Unders or scaled format change
Rx+: 70/53
COMP: 70/53, Crossovers