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Workout – Saturday, June 25

TIMELINEINTRODUCTION
0:00 – 13:00 General Warm-Up (13 min)
13:00 – 16:00 Specific Warm-Up (3 min)
16:00 – 29:00 Skill/Strength (13 min)
29:00 -32:00  Pre-WOD Break/Prep (3 min)
32:00 – 57:00 WOD (25 min)
57:00 – 60:00 Accessory/Cool Down/Clean up (3 min)
Controlling the eccentric phase of a deadlift is a crucial piece for strength and power development and is an excellent tool for members to incorporate to help get over a PR plateau. Athletes will be working through 4 sets of 5 in the strength portion, building to something heavy but allowing them to keep total control on the way back to the ground. After the strength portion, members will strip some weight off their bar in preparation for some lighter, fast-paced deadlift reps. The weight should be something that members feel comfortable knocking out sets of 5+ with throughout the 16 minutes. Burpees and double unders will spike the heart rate but should be performed at a fast pace across the workout. Recommend sets of 5-10 on the burpees and sets of 25-50 on the double unders.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity.

Develop a plan and stick to it! 

Athletes in this group should be able to complete at least 8-10 deadlifts at their working weight to start. 

Dividing the Burpees up into small chunks will help partners to keep moving at a quicker pace much deeper into the workout.
Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD. 

Develop a plan and stick to it! 

Deadlift weight should be heavy but doable with great technique and bracing.  

Dividing the Burpees up into small chunks will help partners to keep moving at a quicker pace much deeper into the workout. 

This can be a great chance for partners to work on their double unders in a WOD!
GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win!

IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements! 

Develop a plan and stick to it! 

Deadlift weight should be heavy but doable with great technique and bracing.  

Dividing the Burpees up into small chunks will help partners to keep moving at a quicker pace much deeper into the workout. 

Skipping can be done as Double Unders or scaled to Singles as needed depending on the conditioning stimulus this athlete group is seeking today.

WARM UP: 00:00 – 16:00 (16 MINS)

GENERALSPECIFIC
EMOM X 8
Minute 1: 8 Banded Good Mornings + 6 Up-downs
Minute 2: 25 Single Unders/Double Unders + 6 up-downs
1 RD W/ Empty Bar
10 Straight Leg Deadlift
10 Tempo Deadlift (1131)

Skill/Strength: 16:00 – 29:00 (13 MINS)

OPTION 1OPTION 2
E2MOM X 4
5 Clean Grip Library Deadlift (Building)
E2MOM X 4
10 Tempo DB/KB Deadlift (2221)

PRE-WOD BREAK/PREP: 29:00 – 32:00 (3 MINS)

WOD: 32:00 – 57:00 (25 MINS)

OPTION 1OPTION 2
“Peanut Butter and Jelly”
AMRAP X 22 w/ Partner
30 Deadlift (225/155lb)(102/70kg)
60 Lateral Burpees over the Bar
150 Double Unders
AMRAP X 14
15 KB/DB Deadlift 
15 Burpees over DB
75 Double Unders

POST WOD: 57:00 – 60:00 (3 MINS)

ACCESSORYCOOLDOWN
N/A1:00 Banded Hamstring Stretch

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