0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Thread the Needle
Up Dog to Child’s Pose
Inchworms
Specific Warm-up
3 Rounds
10 Push-ups
3 Negative Pull-ups
Strength
Bench Press 5x3 @80-90%
Strict Pull-ups 5x6 (weighted if possible)
FOCUS:
Max out next week!
Continuing to build 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 5x10
Double KB Bent Over Rows 5x10
Do both movements every 3 minutes for 15 minutes
Reps dropped, try to increase weight
WOD Prep
2-3 Rounds
10/7 Calorie Bike
8 Alt. DB Snatch
WOD:
For Time
Every 3 minutes for 9 minutes
30/21 Calorie Bike
20 Alt. DB Snatch @50/35
SCORE: Slowest and Fastest times
PACE GOAL: 2:30 or less
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
EQUIPMENT CONSIDERATIONS:
The Bike is pretty essential for the stimulus
You could have two people share the bike and have one do DB Snatch first, the times should close, but won’t exactly match up
You could also make this an Alt. EMOM 9: M1: Max Calorie Bike, M2: Max Alt. DB Snatch, M3: Rest
Ski would be another good option, I would drop the calories a bit, maybe 25/19
Row would be a last option since we have it on Thursday and Saturday, 25/20 Calories
BEGINNER: 20/14 Calorie Bike, 25/15
SCALED: 35/20
Rx+: 70/50