0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm stretch

Worlds greatest stretch

Ankle Mobility

Specific Warm-up

3 Rounds

1 Power Clean + 2 Front Squats

*build to starting weight

Strength

15-minute time block

Work to Heavy for Complex

1 Power Cleans + 3 Front Squats

*recommend starting at 70-75% of your power clean max and building from there

FOCUS:

• Build off your ending weight from last week

• This is the last week of the complex then we will go to the full movement of squat clean

OPEN TIME OPTION:

• as is

CONTROLLED TIME OPTION

• N/A

WOD Prep

2-3 Rounds

10/8 Calorie Bike

5 Burpee Box Step-overs

WOD:

AMRAP 12

20/14 Calorie Bike

15 Burpee Box Step-overs @24/20”

PACE GOAL: 3-5 Rounds

FOCUS:

• Consistent, hard work across all 12 minutes

• Find a high effort pace that you can hold on to

STRATEGY:

• Push hard in the first round of each movement and focus on being consistent with those numbers

EQUIPMENT CONSIDERATIONS

• If you only have enough bikes for half the class then switch to this format

  • Alt EMOM 12

    Max Calorie Bike

    Max Burpee Box Step-overs @24/20”

  • Give enough time to switch on the bike

BEGINNER: 15/10 calories, 16/12”

SCALED: 20/16”

GO BEYOND Accessory Work

Single Arm, Single Leg KB RDLs 4x8 each side

KB Side Bends 4x8 each side