0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the Needle
Child’s Pose
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Specific Warm-up
3 Rounds
8 Double DB Strict Press
8 Double KB Bent Over Rows
Strength
Strict Press x6,4,2,4,6
@70-75%, 75-80%, 85-90%, 80-85%, 75-80%
Ring Rows 5x10
FOCUS:
Strength pyramid to set you up for the 1-rep max next week
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Alt. Every 90 seconds for 15 minutes: Do a set of strict press then rest for the remainder of the 90 seconds, then do the ring rows then rest for the remainder of the 90 seconds, alternate back and forth to complete 5 sets of each
WOD Prep
2-3 Rounds
6 Back Rack Lunges
4 Lateral Bar Burpees
WOD:
30-20-10 of
Back Rack Lunges @95/65
Lateral Bar Burpees
SCORE: Time
PACE GOAL: 7:00-9:00
FEEL:
Zero to 100
Lungs and Legs on 🔥
STRATEGY:
Barbell comes off the ground, try to keep the barbell on your back until all reps are done
Breathe and move on the burpees, force yourself to drop, you will get back up
SCALED FORMAT CHANGE OPTION:
If the burpees are going to really slow someone down then you can change the format to 6 rounds of 10 and 10. This is only for those who can do both Rx movements but would be way over the pace goal
SAFETY NOTE:
If the member does not feel comfortable transitioning the barbell then let them take it out of the rack and keep the heavier weight rather than scaling the weight…up to you if you still want to count this as Rx
BEGINNER: 6 rounds of 10 + 10, no weight on lunges, up downs
SCALED: 75/55, Step over on the burpees…or scaled format change
Rx+: 115/80