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Workout – Tuesday, June 14

TIMELINEINTRODUCTION
0:00 – 14:00 General Warm-Up (10 min)
14:00 – 31:00 Skill/Strength (17 min)
31:00 -34:00  Pre-WOD Break/Prep (3 min)
34:00 – 54:00 WOD (20 min)
54:00 – 60:00 Accessory/Cool Down/Clean up (6 min)
Week 2 of our midline madness progression will see members work through a slightly higher number of kipping toes to bar/scale, superman and hollow rocks, and the same or slightly heavier kettlebell front rack holds. Quality should trump everything else with these! From there, we’ll dive into our tough triplet, “Bend The Knee,” combining single DB box stepovers, Pull-ups, and sit-ups. The box step-overs should be completed in 2 sets or less, pull-ups in no more than 5 sets, and the sit-ups served as a recovery movement. If you have someone who wants to work on pull-ups, but 20/round is too much, have members scale the number of pull-ups to something they can achieve in 4 or 5 sets max.
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.

Choose weights and movement variations that allow your athletes to keep moving with minimal breaks and drops in heart rate. 

Intensity should be moderate but sustainable from start to finish.
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. 

Pick a weight that allows the athlete to move well up and over the box with good control and posture. 

Pullups and Pushups should be performed to the best movement quality possible and with as few breaks as possible.
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! 

Pick a weight that allows the athlete to move well up and over the box with good control and posture. 

Pullups and Pushups should be performed to the best movement quality possible and with as few breaks as possible. This is a great chance to get a ton of reps in to build muscular endurance and hypertrophy!

WARM UP: 00:00 – 14:00 (14 MINS)

GENERALSPECIFIC
AMRAP X 7
10 Step-Ups
10 Kip Swings
10/10 Single Arm DB Row (Supported on Box)
:15 Hollow Hold
N/A

Skill/Strength: 14:00 – 31:00 (17 MINS)

OPTION 1OPTION 2
EMOM X 12
Minute 1: 10 T2B
Minute 2: 10 Hollow Rocks + 10 Superman
Minute 3: :45 DBL KB Front Rack Hold
EMOM X 12
Minute 1: 10 V-Ups
Minute 2: 10 Hollow Rocks + 10 Superman
Minute 3: :45 DBL DB Front Rack Hold

PRE-WOD BREAK/PREP: 31:00 – 34:00 (3 MINS)

WOD: 34:00 – 54:00 (20 MINS)

OPTION 1OPTION 2
“Bend The Knee”
AMRAP X 14
20 Single DB Box Step Over (50/35lb) (22.5/15kg)(24/20)
20 Pull-Ups
20 Sit-Ups
“Remote Bend The Knee”
AMRAP X 14
20 DB Goblet Lunge
20 DB Bent Over Rows
20 Sit-Ups

POST WOD: 54:00 – 60:00 (6 MINS)

ACCESSORYCOOLDOWN
N/A1:00 Pigeon Pose/Side
1:00 Banded Lat Stretch/Side

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