0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-47:00 Transition to Endurance
47:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Hip Openers
Groin Stretch
Up Dog to Down Dog
Specific Warm-up
3 Rounds
6 Barbell RDLs
8 Barbell Windshield Wipers (4 each way)
Strength
Deadlift 6x3 @75-80%
FOCUS:
Building strength for the 2-rep max test in week 6
OPEN TIME OPTION
18 minutes
CONTROLLED TIME OPTION
EMOM 6: 1-2 Deadlift, build to starting weight, then every 2 minutes for 12 minutes for working sets
MEMBER SPECIFIC:
If you do not know your max start with a weight you are 100% confident with then build as you feel comfortable
Endurance Prep
2-3 Rounds
6 Single DB Hang Clean & Jerks
10 Lateral Hops over DB
Endurance:
AMRAP 8
16 Single DB Hang Clean & Jerks @50/35
18 Lateral Hops over DB
PACE GOAL: 5-6 Rounds
FOCUS:
Steady movement on the DB, good time to try and go a little heavier than normal
STRATEGY:
Switch hands when needed, no more than two sets to complete the 16. Alternate 4 reps back and forth for all or until you get to 8, quick break, then back at it
Steady pace on the jumps
BEGINNER: 25/15, Line Hops
SCALED: 35/20
Rx+: 70/50
GO BEYOND Accessory Work
Band Pull Aparts 3x12
Russian Twists 3x30 (15 each way)