0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Shoulder Taps
Ring Rows
Specific Warm-up
2-3 Rounds
2 Bench Press + 4 Push-ups
3 Inverted Rows (VIDEO) + 6 Double DB Reverse Flys
Strength
Push Complex: 4 sets
3 Bench Press @80-85% + 10/8 Push-ups
Pull Complex: 4 sets
6 Inverted Rows + 8 Double DB Reverse Flys
FOCUS:
This complex will be a combo of heavy lifting and increased time under tension
Move right from bench into your push-ups with minimal rest
Move right form the Inverted Rows into your reverse flys with minimal rest
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 6:00 for Push Complex, 2 minutes transition, Every 90 seconds for 6:00 for Pull Complex
WOD Prep
2-3 Rounds
40yd Shuttle Sprint
7 Wall Balls
5 MB Slams
WOD:
Alt. Every 2 minutes for 12 minutes
M1: 100yd Shuttle SPRINT (10yd zones)
M2: 20 Wall Balls @20/14 + 15 MB Slams @50/35
SCORE: Slowest time for each movement (Shuttle Sprint/Wall Balls + MB Slams)
PACE GOAL: 45 seconds or less on shuttle, 1:30 or less on the Wall Balls + Slams
FEEL:
0-100 Real Quick…on repeat
These are HARD intervals, there is ZERO pacing
It will be a high heart rate sprint with about 1 to 3 work to rest ratio then high heart rate/muscle burn with negative rest
Set 1 should be tough, Set 2 will be very challenging, Set 3 you will need to FAFO :)
STRATEGY:
Mentally think of this as 6 intervals, taking it one interval at a time
You have to push hard each round and maintain that since your score is your slowest time for each
No more than two sets on Wall Balls, 12/8, 10/10…or unbroken :)
Steady pace on the slams, follow the ball down, keep power on your slams, don’t just drop it
EQUIPMENT CONSIDERATIONS:
If you do not have D-Balls for the Slams then you can either use your Wall Balls and do 16 MB Chops (VIDEO) or 15 MB Sit-ups
BEGINNER: 1 minute Shuttle Run (leaves 1 minute rest), 1 minute MB Slams (leaves 1 minute rest)
SCALED: 14/10, 35/20
Rx+: Wall Balls must be unbroken
JACKEDuary Day 1
50 V-ups