| TIMELINE | INTRODUCTION |
| 0:00 – 12:00 General Warm-Up (12 min) 12:00 – 18:00 Specific Warm-Up (6 min) 18:00 – 35:00 Skill/Strength (17 min) 35:00 -38:00 Pre-WOD Break/Prep (3 min) 38:00 – 52:00 WOD (14 min) 52:00 – 60:00 Accessory/Cool Down/Clean up (8 min) | Kicking off the day with week one of a pause front squat cycle that will see weight increase throughout the month, volume decrease, and the pause stay the same. Overall a three-second pause is no easy feat, but we want to see members keep perfect positioning and maintain the full three-second pause even if they need to work at a slightly lighter load. We want to make sure we set members up for success for the workout, ensuring that we choose a load and toes-to-bar option that allows them to move steadily across the 9-minute time domain. Front squats should be completed in 1-2 sets, while the T2B in no more than 3. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out. WL athletes should pick a moderate weight on the Front Squats that they can move well for 10 reps to start. T2B can be scaled to a version that allows the athlete to complete the reps in 1-2 quick sets each round. This should be a short, but sweaty one! | Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. GF athletes should challenge themselves to pick a moderately heavy weight today and avoid putting the bar down until the ten reps are done each round! This is a great chance to work on T2B in a short, burner of a workout. Scaling is encouraged if large breaks are needed to complete these reps each round. | Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. IS athletes can try to knock out each movement as unbroken as possible today. Short rests to take a breath or two between each movement are permitted but breaks of longer then 10-15 seconds should be avoided as much as possible. |
WARM UP: 00:00 – 18:00 (18 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 7 200m run @ Increasing Pace 10 Superman PVC Pass Throughs 10 Jump Squats 10 V-Ups | Review Pause Front Squat Into.. 1×5 w/Empty Barbell 1×5 w/ Light load |
Skill/Strength: 18:00 – 35:00 (17 MINS)
| OPTION 1 | OPTION 2 |
| Pause Front Squat 4×5 (w/ 3-sec pause in bottom) | Pause Goblet Squat (4×12) w/ 3-sec pause in bottom |
PRE-WOD BREAK/PREP: 35:00 – 38:00 (3 MINS)
WOD: 38:00 – 52:00 (14 MINS)
| OPTION 1 | OPTION 2 |
| “Ramrod” AMRAP X 9 10 Front Squats (115/75lb) (52/34kg) 10 T2B | “Remote Ramrod” AMRAP X 9 10 DBL DB Front Squats 10 V-Ups |
POST WOD: 52:00 – 60:00 (8 MINS)
| ACCESSORY | COOLDOWN |
| 1:00 Alternating between Cobra and Childs Pose 1:00 Couch Stretch/Side |