0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Glute Bridges
Samson Stretch
Walking High Knee Hugs
Walking Quad Stretch
Infant Squats
Specific Warm-up
2 Rounds
10/10/10 Squat Complex: Front Squat/ Back Squat/Overhead Squat
30 second Front Plank
Strength
Front Squat 5-rep max
FOCUS:
Strength Endurance test
The goal is to be around 85% of your 1-rep max from last week
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 7: 1-2 reps to build up in weight, Every 4 minutes for 8 minutes for your 5-rep attempts
WOD Prep
3 Rounds
4 Deadlift
6 MB Sit-up Wall Toss
8 MB Lunges
WOD:
AMRAP 10
6 Deadlift @225/155
12 MB Sit-up Wall Toss @20/14 (VIDEO)
16 MB Lunges
SCORE: Rounds + Reps
PACE GOAL: 6-7 Rounds
FEEL:
Deep Burn
Core and Glutes on 🔥
STRATEGY:
Unbroken on Deadlift
Steady pace on Sit-up Toss and Lunges
BEGINNER: 135/95, 10/8
SCALED: 185/125, 14/10
Rx+: 250/175
COMP: 275/185, 30/20