0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Glute Stretch
Glute Bridges
Standing Leg Swings
Standing Groin Stretch
Infant Squats
Specific Warm-up
3-5 Rounds
1 Back Squat + 2 Speed Squats (with same weight)
*build in weight
Strength
Back Squat Wave Load Complex
Set 1: 2 Back Squats @75% + 4 Speed Squats @55%
Set 2: 2 Back Squats @80% + 4 Speed Squats @60%
Set 3: 2 Back Squats @85% + 4 Speed Squats @65%
Set 4: 2 Back Squats @90% + 4 Speed Squats @70%
*do the 2 back squats, immediately change the weight and complete the 4 speed squats
FOCUS:
Heavy doubles into 4 FAST and continuous speed squats at low weight.
These will help your intensity when we 1-rep max in week 6
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 3:00 for 12:00
WOD Prep
2 Rounds
6 Alt. DB Snatch
6 V-ups
1 Rope Climb
WOD:
AMRAP 12
20 Alt. DB Snatch @50/35
20 V-ups
2 Rope Climbs
SCORE: Rounds + Reps
PACE GOAL: 3-4 Rounds
FEEL:
Slow Burn
Grip and core strength will slowly burn and fatigue more with each round
STRATEGY:
No more than two sets on the snatches
Steady, quality reps on the V-ups
Focus on getting your foot clamp as high as you can to be more efficient on the rope climbs
ROPE CLIMB MODIFICATIONS:
If you do not have enough ropes or choose not to do them then 20 MB Slams or 20 Plate Drags (VIDEO) are good modifications
BEGINNER: 25/15, 40 Flutter Kicks, 20 MB Slams or 20 Plate Drags
SCALED: 35/20, Single Arm/Single Leg Alt. V-ups, 20 MB Slams or 20 Plate Drags
Rx+: 70/50
Comp: 70/50, Legless