0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Down Dog with Calf Stretch
Walking Straight Leg March
Samson Stretch
Walking Hip Openers
Specific Warm-up
2-3 Rounds
10 Empty Barbell Good Mornings
10 Hanging Knee Raises
Strength
Deadlift
4,3,2,1 @70-80%
4,3,2,1 @75-85%
FOCUS:
Increasing volume from last week
Quality reps with good depth
Start at 70% for your 4-rep, increase as the reps drop but no more than 80% the first time through, try to do each rep scheme with a heavier weight the second time through
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 16 minutes
WOD Prep
3 Rounds
1-2 Tire Flips
3 Power Snatch
3 Chest to Bar
WOD:
AMRAP 10
2 Tire Flips
5 Power Snatch @115/80
5 Chest to Bar Pull-ups
SCORE: Rounds + Reps
PACE GOAL: 5-6 Rounds
FEEL:
Push and Pray
Everything will feel like a full body movement, focus on managing your breathing and heart rate
STRATEGY:
On your own or 2-3 people to flip tire
Steady singles on Power Snatch to save your Grip
Unbroken on Pull-ups
BEGINNER: 45/35, Barbell Upright Rows
SCALED: 95/65, Hardest version of a Pull-up you can do
Rx+: 135/95, 3 Bar Muscle-ups
COMP: 155/105, 3 Ring Muscle-ups