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
Hang From Rig
Pec Stretch on Rig
Standing Tricep Stretch
Lunge and Rotate
Shoulder Taps
Specific Warm-up
3 Rounds
10 Push-ups
10 Ring Rows
Strength
Bench Press 5x5 @75-85%
Strict Pull-ups 5x5 (weighted if possible)
FOCUS:
We have done tempo, pause and a descending rep ladder, now we start the final push towards a max in week 6
We are back to building volume on strict pull-ups
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 3 minutes for 15 minutes
SCALING:
Negative Pull-ups are a great option (VIDEO)…jump to get chin over the bar, 3-5 second count on the way down
This can also be a time to help those get the proper band and educate on how to select one as the reps increase over this cycle
NO BARBELL/RIG OPTION:
Double DB Bench Press 5x12, going back to higher volume for strength endurance
Double KB Bent Over Rows 5x12
Do both movements every 3 minutes for 15 minutes
WOD Prep
2-3 Rounds
100m Jog
6 Wall Balls
WOD:
8 Rounds For Time
100m Run
10 Wall Balls @20/14
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Pain cave or as I like to call it, “The Spirit World”
Legs and Lungs on 🔥
STRATEGY:
Send it and see how long you can hold on
WEATHER CONSIDERATIONS:
100yd shuttle inside if needed
BEGINNER: 10/8 MB Thrusters
SCALED: 14/10
Rx+: 30/20