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
2-3 Sets
1:30 Cardio (Your choice)
8 lateral box step ups (each side)
8 empty bar presses
4 strict pull ups
4. Workout Prep (after the muscle ups)
1 set (at workout pace)
2 Thrusters (at workout weight)
2 Strict Weighted Pull Ups (at workout weight)
5. Squat Prep (after the metcon)
A) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
B) Begin building up to starting weight in sets of 2-3
12-9-6
Thrusters (115/80)
Strict Pull Ups (OR 15-12-9 Banded Strict Pull-Ups)
-rest 5:00-
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (45/25)
*use belt if available
-rest 5:00-
Target Time: 7-8 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
Stimulus today is heavy loading and moderate high effort. Thrusters are heavy and pull ups are heavy. Volume is on the moderate side but this workout will be just as tough as regular Fran without the lung burn
Be aware of early struggles in this one, especially with the pull ups.
WORKOUT STRATEGY & FLOW
Thrusters: You should choose a weight that will allow you to complete at least 5 reps at a time when fresh. Weight should be challenging but you should still feel in "control" of the weight and not feel like you are being crushed. You are allowed to squat clean the first rep. Goal is 2 sets or less on each round.
Pull-ups: Strict weighted pull ups are prescribed with either a 45lb or 25lb dumbbell held between the feet or legs or belt with weight. You should only attempt strict weighted pull ups if they have 5+ strict pull ups with body weight. This is the part of the workout where you will experience early burn out. It is important to break into small sets or even fast singles to avoid failure.
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
2 sets:
500m easy recovery run,
400m at fast run pace,
400m easy recovery run,
300m at fast run pace,
300m easy recovery run,
200m at fast run pace,
200m easy recovery run,
100m at fast run pace
100m easy recovery run
-no rest b/t reps-
-4min rest b/t set-
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