0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Thread the needle
Wall Scap slides
Pec Stretch
Specific Warm-up
Progress to starting weight
Strength
Bench Press 10x2 @85%
Double DB Reverse Flys 3x12
FOCUS:
build off last week toward 5-rep max at the end of the cycle
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 15:00 (10 sets) for Bench, EMOM 3 for Reverse Flys
MEMBER SPECIFIC:
Weight should be heavy, but not a 2-rep max
Endurance Prep
2-3 Rounds
100m Run
2 Strict Pull-ups
5 KB Sumo Deadlift High Pull
Endurance:
AMRAP 10
100m Run
5 Strict Pull-ups
10 KB Sumo Deadlift High Pull @53/35
PACE GOAL: 5-6 Rounds
STRATEGY:
No more than 45sec on the run each round
Focus on a full range of motion with each rep
Good leg and hip drive, elbows high, stay unbroken
BEGINNER: Ring Rows, 26/18
SCALED: banded pull-ups, 35/26
Rx+: chest to bar, 70/53
COMP: Chest to bar unbroken, 90/70
GO BEYOND Accessory work (optional)
50 Single DB Curls (25 each arm)
50 Banded Tricep Extensions