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
Pec Stretch on Rig
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Standing Tricep Stretch
Thread the Needle
Inchworms
Specific Warm-up
10 Bench Press @30-40%
3 Pull-up Negatives
8 Bench Press @40-50%
3 Strict Pull-ups
6 Bench Press @50-60%
3 Weighted Strict Pull-ups
Strength
Bench Press 1-rep Max
Weighted Strict Pull-up 1-rep Max
FOCUS:
PR Party, lets get it!
This is a great day for someone to get their first pull-up
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes do both movements
NO BARBELL/RIG OPTION:
Double DB Bench Press 5x5
Double KB Bent Over Rows 5x5
Do both movements every 3 minutes for 15 minutes
Reps dropped, try to increase weight
WOD Prep
3 Rounds
10 Double Unders/Single Unders/Plate Hops
3 Deadlift + 2 Hang Squat Cleans
WOD:
AMRAP 10
20 Double Unders
2 Barbell Complex: 3 Deadlift + 2 Hang Squat Cleans @155/105
SCORE: Rounds + Reps
PACE GOAL: 5-6 Rounds
FEEL:
Cardio Weightlifting
Legs and Grip on 🔥
STRATEGY:
Try to stay unbroken on the Dubs
You must do one full complex without putting the bar down, so all 3 deadlift right into the 2 squat cleans, you may set the bar down in between complexes
NO BARBELL OPTION:
6 Single KB Deadlift (both hands on one KB) + 4 KB Goblet Squats
BEGINNER: Line Hops, 95/65 or no barbell option
SCALED: Single Unders or Plate Hops, 135/95
Rx+: 165/115
Comp: 185/125