0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Forearm Stretch
Standing Quad Stretch
Inverted Toe Touches
Standing Groin Stretch
Infant Squats
Specific Warm-up
3 Power Cleans + 3 Front Squats @40%
3 Power Cleans + 3 Front Squats @50%
5x1 Squat Cleans to build to starting weight
Strength
Squat Cleans 15x1 @75-85%
FOCUS:
Moderate to heavy weight, one rep at a time
Focus on speed under the bar and a good front rack position
NO BARBELL OPTION:
Double DB Lunges 6x8 (4 each leg)
Work/Rest Ratio: Every 2:30 for 15 minutes
Switching up the movement this week
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
EMOM 15
WOD Prep
3 Rounds
4 Lateral Bar Burpees
4 Back Squats
WOD:
AMRAP 8
8 Lateral Bar Burpees
8 Back Squats @115/80
SCORE: Rounds + Reps
PACE GOAL: 6-8 Rounds
FEEL:
Zero to 💯 real quick
The second half of this time frame will be very tough to maintain pace
STRATEGY:
Steady pace on the Lateral Burpees, force yourself to drop, you will get back up
Back Squat is the time to breathe and manage your heart rate, controlled steady reps
Bar comes from the ground, if someone is not comfortable with he transition to their back then they can clean the barbell up and put it in the rack for each set of Back Squats…yes, this is considered scaled, but if it prevents the from wrecking themselves then it is worth it
BEGINNER: Half Burpees, 45/35
SCALED: 95/65
Rx+: , 135/95
Comp: 135/95, do workout as EMOM