0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Standing Hamstring Stretch
Standing Quad Stretch
Standing Groin Stretch
Down Dog with Calf Stretch
Face the Wall Squats
Specific Warm-up
5 Pause Back Squats @40%
4 Back Squats @50%
3 Pause Back Squats @60%
2 Back Squats @65%
1 Pause Back Squat @70%
Strength
Back Squat Clusters: 6 sets
Pause Back Squat + Back Squat @72-77%
FOCUS:
Good depth, solid 3 second pause at the bottom of the pause squat, max speed back up
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 fro 15 minutes
NO BARBELL OPTION:
Double DB Front Rack Box Step-ups 6x6 (3 each leg)
Work/Rest Ratio: Every 2:30 for 15 minutes
Reps dropped from last week, try to increase weight
WOD Prep
2-3 Rounds
8 Jumping Box Get Overs
8 Plate Sit-ups
8 KB Lunge and Pass
WOD:
6,12,18,24 of
Jumping Box Get Overs @24/20” (VIDEO)
Plate Sit-ups @25/15
KB Lunge and Pass @53/35 (VIDEO)
SCORE: Time
PACE GOAL: 9:00-11:00
FEEL:
Muscle Burn
With each round, muscle fatigue will continually increase
STRATEGY:
Steady pace on all movements throughout
Plate is on chest for the Plate Sit-ups
Passing the KB to your other hand should help your grip and allow you to keep moving
BEGINNER: Use Bench, 10, no weight on Lunges
SCALED: 20/16” or use Bench, 15/10, 35/26
Rx+: , 35/25, 70/53
Comp: 30/24”, 45/35, 88/62