0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog
Pigeon Stretch
Scorpions
Specific Warm-up
Progress to around 75-80% of your 1-rep max
Strength
Deadlift 6 sets to work to heavy single
Max reps @80% of heaviest single
*repeat from week 1 of cycle (week of 8/19)
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 14 minutes
WOD Prep
2-3 Rounds
6 Box Jumps
5 Pull-ups
4 Power Snatch
WOD:
AMRAP 12
12 Box Jumps @24/20”
10 Pull-ups
8 Power Snatch @115/80
PACE GOAL: 5-7 Rounds
FOCUS:
Cycling the barbell with high heart rate and grip fatigue
STRATEGY:
Steady pace on the box jumps
No more than two sets on pull-ups
Work touch n’ go reps or steady singles
BEGINNER: 16/12”, Ring Rows, 45/35
SCALED: 20/16”, Jumping/banded pull-ups, 95/65
Rx+: 24/20”, Chest to Bar, 135/95
COMP: 30/24”, Chest to Bar, 155/105
GO BEYOND Accessory Work
40/32 Calories
*machine of your choice