0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Flex Friday
20:00-32:00 Flex Friday
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
10/10 Leg Swings (front to back/side to side)
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Lat Stretch
Banded Tricep Stretch
Banded Overhead Squats
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
10 DB Side Bends (5 each side)
Flex Friday
Barbell Curls 4x8
Ring/Matador/Bench Dips 4x6 (12 for bench dips)
Weighted Side Planks 4x30 seconds (15 seconds each side)
FOCUS:
Bis, Tris and Core
Start people on different movements if you need to share equipment
Hold DB or Plate for Side Planks
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Curls, M2: Dips, M3: Planks
WOD Prep
3 Rounds
6-10 Toes to Bar
100m Run
5 Power Cleans
WOD:
3 Rounds For Time
20 Toes to Bar
200m Run
10 Power Cleans @155/105
SCORE: Time
PACE GOAL: 11:00-13:00
FEEL:
Grindin’ All My Life
T2B will be the limiting factor
STRATEGY:
Break early to maintain consistent sets throughout
RPE of 8-9 on the Run, push the pace, it’s only 3 Rounds
Steady, quick singles on Power Cleans
WEATHER CONSIDERATIONS:
200yd Shuttle Run inside
250/200m Row
250/200m Ski
400m Bike Erg
“MURPH MENTALITY” MODIFICATION:
For those who can do T2B, but 20 each round would really slow them down, here is a different format to use so they can do all T2B or at least more of them before they scale…yes, this format change is considered scaled, but it will help them progress faster
6 Rounds: 10 T2B, 100m Run, 5 Power Cleans
BEGINNER: Lying Leg Raises, 95/65
SCALED: Hanging Straight Leg Raises, 135/95
Rx+: 165/115
Comp: 185/125