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
Wall Scap Slides
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Calf Stretch on Rig
Inchworms
Specific Warm-up
2-3 Rounds
10 Empty Barbell Push Press + 6-8 Push-ups
10 Empty Barbell Upright Rows
Strength
Bench Press 1-rep max
FOCUS:
Maximal Strength this week, rep max next week, you got this!!
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 7: 1-3 reps to continue to build in weight, Every 2 minutes for 8 minutes for 1-rep max attempts
WOD Prep
2-3 Rounds
100m Jog
5 Pull-ups
5 Wall Balls
WOD:
AMRAP 10
200m Run
10 Pull-ups
10 Wall Balls @20/14
SCORE: Rounds + Reps
PACE GOAL: 5-7 Rounds
FEEL:
Push and Pray
The reps are low enough to allow you to keep moving at a good pace throughout
STRATEGY:
Steady pace on the run
Stay unbroken as long as you can on pull-ups and Wall Balls
BEGINNER: Ring Rows, 10/8 MB Thrusters
SCALED: Jumping/Banded Pull-ups, 14/10
Rx+: Chest to Bar
COMP: Chest to Bar, 30/20