0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Inverted Toe Touches
Walking Hip Openers
Walking Quad Stretch
Ankle Mobility
Front Rack Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
5 Front Squats
30 seconds Front Plank
Strength
Front Squat
3x2 @80-85%
3x1 @85-90%
FOCUS:
Heavy back squats last week, heavy front squats this week to set everyone up for some big numbers on cleans next week
NO BARBELL OPTION:
KB/DB Goblet Squats 6x8
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes
WOD Prep
2-3 Rounds
2 Deadlift
6 Push-ups
10 Double Unders/Single Unders/Plate Hops
WOD:
AMRAP 10
5 Deadlift @225/155
10 Push-ups
20 Double Unders
SCORE: Rounds + Reps
PACE GOAL: 7-9 Rounds
FEEL:
Muscle Burn
Heart rate will be up, but muscle fatigue will be the limiting factor
STRATEGY:
Unbroken on Deadlift
Break early if Push-ups will be the limiting factor
Go for big sets, good day to try and do all of the double unders in the workout if you have scaled these usually
NO BARBELL OPTION:
10 Double KB/DB Deadlift or Single KB/DB (both hands on one KB/DB) Deadlift
BEGINNER: 95/65, Knees or Hands Elevated Push-ups, Line Hops
SCALED: 185/125, Knees or Hands Elevated Push-ups, Single Unders or Plate Hops
Rx+: 275/185