0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Accessory Work
20:00-32:00 Accessory Work
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Scap Slides
Thread the Needle
Shoulder Taps
Walking Hip Openers
Inchworms
Specific Warm-up
2-3 Rounds
10 Single DB Curl to Press (5 each arm)
10 Plank Up Downs
Accessory Work
Weighted Front Plank 4x30 seconds
Single DB Curls 4x12 (6 each arm)
Single DB Overhead Tricep Extensions 4x12
FOCUS:
Biceps, Triceps and Core Strength
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Planks, M2: Curls, M3: Tricep Extensions
WOD Prep
3 Rounds
3 Power Cleans
6 Toes to Bar
WOD:
AMRAP 12
5 Power Cleans @135/95
10 Toes to Bar
*Every 3 minutes increase weight on power cleans: 155/105, 165/115, 185/125
SCORE: Rounds + Reps
PACE GOAL: 6-8 Rounds
FORMAT:
You will increase the weight at the 3:00, 6:00 and 9:00 minute marks (if clock is counting up)
FEEL:
Strength Endurance
Grip and core fatigue will make the heavier weights very challenging
STRATEGY:
Singles all the way on cleans, focus on dropping under the bar as the weight increases
Make the plate changes as easy as you can in order to save time…meaning, the goal is to only be adding plates not needing to take some off too
Break early with 6/4 or 5/5 to try and stay consistent throughout
NO BARBELL OPTION:
10 Single DB Hang Cleans (5 each arm)
BEGINNER: 75/55, Lying Leg Raises
SCALED: 95/65, 115/80, 135/95, 155/105, Hanging Straight Leg Raises
Rx+: 155/105, 165/115, 185/125, 205/145
Comp: 165/115, 185/125, 205/145, 225/155