0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to Endurance
46:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (forward/backward/side to side)
Thread the needle
Hang from Rig
Specific Warm-up
3 Rounds
8 Barbell Strict Press
8 Barbell Bent Over Rows
*empty barbell or very light weight
Strength
Push
Bench Press 5x5 @70-75%
Pull
Single DB or KB Knee Supported Rows 5x6 each arm
FOCUS:
Building strength on bench for the 2-rep max in week 6
Pulling strength to balance out push/pull for shoulder health
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
8 minutes to complete bench press, 8 minutes to complete rows
MEMBER SPECIFIC:
If you do not know your max on bench then start with a weight you are 100% confident in for your first set and build from there as you can
Reps dropped on rows from last week, try to increase weight
Endurance Prep
2-3 Rounds
100m Run
10 Air Squats
Endurance:
3 Rounds
1:30 time block
100m Run
Max Air Squats
—1:30 rest between rounds—
PACE GOAL: 40sec or less on run, 20+ air squats each round
FOCUS:
Lower body muscular endurance
STRATEGY:
Steady pace on the run
Go for big sets on overhead squats
BEGINNER: as is
SCALED: as is
Rx+: KB Goblet Squats
GO BEYOND Accessory Work
Inverted Rows 4x10
Side Planks 4x30sec (15sec each side)