0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Walking Hip Openers
Samson Stretch
Standing Groin Stretch
Walking Straight Leg Marches
Infant Squats
Specific Warm-up
3 Rounds
10 Empty Barbell Back Squats
10 Hollow Rocks
Strength
Back Squat 2-rep max
FOCUS:
I will mix in a 2 or 3 rep right after a 1-rep sometimes because people get another chance to go heavy and will sometimes hit a new 1-rep or even hit what they did for their 1-rep for 2 or 3 reps.
Good depth, beat those PRs!!
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 7: 1-2 reps to build to around 80% of your current max, Every 2 minutes for 8 minutes new 2-rep max attempt
WOD Prep
2-3 Rounds
2 Single KB Upright Rows (both hands on one KB)
4 Single KB Shoulder to Overhead
2 KB Goblet Squats
10yd KB Front Rack Carry
WOD:
Every 1:30 for 12 minutes
KB Complex:
5 Single KB Upright Rows (both hands on one KB) @53/35 +
10 Single KB Shoulder to Overhead +
5 KB Goblet Squats +
20yd KB Front Rack Carry
*must be done without putting the KB down
SCORE: Reps…176 total reps if you complete all rounds
PACE GOAL: 1:10 or less each round
FORMAT AND SCORING:
10yd zones for the carry…both hands on the KB, must remain in front rack
Carry is 2 reps, 1 rep per 10yds
I would set up “lanes” if possible…each person would start at one end of their lane, complete the rows, S2OH and squats then carry down 10yds and back 10yds
FEEL:
Interval Strength
Will be more muscle burn than lungs
Good time to challenge yourself by using a heavier KB…if you go too light this will not hit the intended stimulus
STRATEGY:
Complete everything without putting the KB down :)
BEGINNER: 26/18
SCALED: 35/26
Rx+: 70/53