OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
4:00 easy cardio (your choice)
-into-
4:00 easy cardio (your choice)
*perform 4 single arm dumbbell thrusters (light) (each side) every minute on the minute
3. 4. Workout Prep (after the muscle ups)
1 set (at workout pace)
2 Power Snatches (at workout weight)
2 Power Clean and Jerks (at workout weight)
2 Thrusters (at workout weight)
4. 3 sets
10 hanging ring scap retraction
6 kip to swing
2 ring dips
30 Power Clean and Jerks (115/80)
60 Thrusters (75/55)
30 Power Clean and Jerks (135/95)
60 Thrusters (95/65)
Target Time: sub 10 minutes
Time Cap each set: 15 minutes
STIMULUS and GOALS
The intended stimulus is moderate intensity with a consistent pace on the barbell. Each bar movement should be steadily chipped away at while using the clock as a pace setter.
Goal is Sub 10 minutes so this means each station should ideally take 3:20 or less.
WORKOUT STRATEGY & FLOW
Power Snatches/Power Clean and Jerks. Weight is the same for both and should be adjusted more towards 55-65% (or less) of 1RM max Power Snatch. Whether you choose to do 5 reps at a time or fast singles the goal should be to average 8-10+ a minute. This will keep you around the 3:00 pace for snatch and clean and jerk.
Thrusters: After getting kicked back and forth with the previous weight we finally lighten the bar up a little and grind through some high reps. Weight needs to be light enough where 10s would be the minimum amount per set. Remember to breathe at the top of reach rep with a half second pause to gather yourself and control breathing. Try a negative rep scheme like 14-13-12-11-10 to chip away at the reps (This can help you mentally at the end of a grueling workout). (Or 12-11-10-10-9-8)
Whatever your strategy, if you feel good this Monday, go into this workout with the "attack mode" mindset and push the pace
20/15 Calorie Bike Erg
20 GHD sit ups
-Directly Into-
10 Min AMRAP
20/15 Calorie Bike Erg
2 Pegboards (OR 4 Rope Climbs)
We will score in reps to avoid confusion with the transition at 10 minutes
Target Rounds: 10+ (5 on first portion and 5 on second portion)
Minimum Rounds before scaling: 7 (3-4 on first portion and 3-4 on second portion)
STIMULUS and GOALS
This is a longer AMRAP with 2 built in parts! We will have 10 minutes of the first portion going straight into 10 minutes of the second portion! Wherever you are at 10 minutes, transition to the Bike for 20/15 calorie bike erg.
WORKOUT STRATEGY & FLOW
Bike Erg: Stay steady here! You can sit or stand (dealer’s choice). We recommend settling into a pace from the start you can maintain the entire workout.
GHD’s: These should be completed non-stop while using arms, hips, and legs together to help assist the core. Be explosive with every rep and keep your eyes fixated forward to keep heading from whipping and causing dizziness. Try to keep the 20 unbroken for the entire 10 minutes!
Pegboards: Rich kept these unbroken most to all of the workout. Attempt to do the same if you are proficient here. Focus on keeping your weight over the pegs as much as you can. Otherwise drop to singles and shake it out in between! Sub legless rope climbs if needed.
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