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Workout – Saturday, May 28

TIMELINEINTRODUCTION
0:00 – 12:00 General Warm-Up (12 min)
12:00 – 25:00 Skill/Strength (13 min)
25:00 -28:00  Pre-WOD Break/Prep (3 min)
28:00 – 55:00 WOD (27 min)
55:00 – 60:00 Accessory/Cool Down/Clean up (5 min)
Pulling, hinging, and jumping will be our theme for the day. Think of our strength portion today as an extended warm-up that will give you a chance to build above your deadlift workout weight and work on your efficiency with the jump rope, particularly dialing in the double under. We are looking for a fast pace from start to finish in today’s workout. Double unders should be split into sets of 25+, Deadlifts in ~5+, and KB Swings in sets of 8+. If you are looking to push the issue on weight a bit more today, feel free to partner up accordingly and allow to split the reps into slightly smaller sets, but ideally still avoiding singles and stringing together sets of 2-3.
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.

Partners should go into today’s WOD with a plan of how they will break up the reps. 

Each partner should be able to perform at least 8-10 reps of each movement when rested, dividing the workload up into smaller chunks will allow them to keep a constant pace and good movement quality 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.

Partners should go into today’s WOD with a plan of how they will break up the reps. 

Each partner should be able to perform at least 5-6 reps of each movement when rested, dividing the workload up into smaller chunks will allow them to keep a constant pace and good movement quality deeper into the workout.
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!

Partners should go into today’s WOD with a plan of how they will break up the reps. 

Each partner should be able to perform at least 3-5 reps of each weighted movement when rested, dividing the workload up into smaller chunks will allow them to keep a constant pace and good movement quality deeper into the workout.

WARM UP: 00:00 – 12:00 (12 MINS)

GENERALSPECIFIC
AMRAP X 6
20 High Jump Single Unders
6/6 Single Arm DL
6/6 Single Arm KB Swing
6 Barbell Good Mornings
N/A

Skill/Strength: 12:00 – 25:00 (13 MINS)

OPTION 1OPTION 2
EMOM X 8
Minute 1: 5 DL (Building above workout weight)
Minute 2: 25 DU/Attempts
EMOM X 8
Minute 1: 8 DB DL
Minute 2: 25 DU/Attempts

PRE-WOD BREAK/PREP: 25:00 – 28:00 (3 MINS)

WOD: 28:00 – 55:00 (27 MINS)

OPTION 1OPTION 2
AMRAP X 25 W/ Partner
200 DU
50 DL (225/155lb)(102/70kg)
50 Russian KB Swings (70/53lb) (32/24kg)
AMRAP X 18
75 DU/Single Unders
30 KB/DB DL
30 Russian KB/DB Swings
-REST :90 between rds-

POST WOD: 55:00 – 60:00 (5 MINS)

ACCESSORYCOOLDOWN
N/A1 min Seated Forward fold Stretch
1:00 Knees to Side Lumbar Stretch/Side

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