0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-32:00 Olympic Lifting
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Lat Stretch
PVC High Pulls
PVC Muscle Snatch
PVC Overhead Squats
Specific Warm-up
Technique/Mobility
Double Deadlift Power Snatch: 2-3 sets of 2-3 reps (VIDEO)
Infant Squats: 2-3 sets of 2-3 reps (VIDEO)
Olympic Lifting
Every 90 seconds for 12 minutes (8 sets)
Complex: build to heavy
Power Snatch + Overhead Squat
FOCUS:
Stringing reps together for the complex test at the end of cycle
Mobility to for the overhead squat that is the last part of the complex test at the end of the cycle
MEMBER SPECIFIC:
We have worked on mobility each week, now it is time to put it work
WOD Prep
2-3 Rounds
250/200m Row
6 Toes to Bar
6 Box Jump Overs
WOD:
8-minute time block:
1,000/800m Row
AMREP with remaining time:
2 Toes to Bar
2 Box Jump Overs @24/20”
4 Toes to Bar
4 Box Jump Overs
6,8,10…etc.
PACE GOAL: Through the round of 10-14 reps
FOCUS:
Short time frame to help push the pace. A lot of athletes move at the same pace no matter what the duration of the workout is. There is very little pacing on this, not a redline, but a hard pace
Stringing toes to bar. The low reps at the beginning will help you settle in a get your rhythm
Remember, if you can do any toes to bar then do those as long as you can before going to the scaling option
STRATEGY:
4:30 or less for the row
Stay unbroken as long as you can on T2B
Steady pace on the BJO
EQUIPMENT CONSIDERATIONS:
Stagger the start by 4-5 minutes, if needed to share rowers. Time has been scheduled for this
BEGINNER: 800/600m Row, Lying Straight Leg Raises, 16/12”
SCALED: Hanging straight leg raises, 20/16” (find a box height you can jump on, step-ups will not help get box jumps, jumping will)…or for the AMRAP stick with 4-6 reps of each movement so you can continue to do T2B
GO BEYOND Accessory work (optional)
Every 2 minutes for 10 minutes
250/200m Row
*middle distance row in the WOD, these are sprints