3/6/2021
Warm-up
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
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. Assault Bike Prep/Activation and Increasing Heart Rate
AMRAP 10-15 Minutes
1:00 Row
1:00 Ski
8 single leg dumbbell RDLs (light/moderate) (each side)
8 single arm dumbbell upright rows (light/moderate) (each side)
0:30 handstand hold
6 kip to swing on rings
2 strict ring dips
4. Workout Prep
1 Set: (at workout pace)
25’ Handstand Walk (one obstacle)
2 Dumbbell Clean and Jerks (100/70)
2 Muscle Ups
OG Class
Metcon (2 Rounds for reps)
12-10-8-6-4
Db clean and jerks 50/35
5 hspu’s between each set or 3 wall walks
Db clean and jerks 50/35
5 hspu’s between each set or 3 wall walks
Rest 1:1
16-12-8-4
Burpee pullups
5 hspu’s between each set or 3 wall walks
OG Compete
Metcon (4 Rounds for reps)
10 Dumbbell Snatch 70/50
50’ Handstand Walk
8 Dumbbell Snatch 70/50
50’ Handstand Walk
6 Dumbbell Snatch 70/50
50’ Handstand Walk
4 Dumbbell Snatch 70/50
50’ Handstand Walk
2 Dumbbell Snatch 70/50
-Rest 1:1-
9 Muscle Ups
50’ Handstand Walk
7 Muscle Ups
50’ Handstand Walk
5 Muscle Ups
50’ Handstand Walk
3 Muscle Ups
50’ Handstand Walk
1 Muscle Ups
-Rest 1:1-
10 Dumbbell Snatch 70/50
50’ Handstand Walk
8 Dumbbell Snatch 70/50
50’ Handstand Walk
6 Dumbbell Snatch 70/50
50’ Handstand Walk
4 Dumbbell Snatch 70/50
50’ Handstand Walk
2 Dumbbell Snatch 70/50
-Rest 1:1-
9 Muscle Ups
50’ Handstand Walk
7 Muscle Ups
50’ Handstand Walk
5 Muscle Ups
50’ Handstand Walk
3 Muscle Ups
50’ Handstand Walk
1 Muscle Ups
50’ Handstand Walk
8 Dumbbell Snatch 70/50
50’ Handstand Walk
6 Dumbbell Snatch 70/50
50’ Handstand Walk
4 Dumbbell Snatch 70/50
50’ Handstand Walk
2 Dumbbell Snatch 70/50
-Rest 1:1-
9 Muscle Ups
50’ Handstand Walk
7 Muscle Ups
50’ Handstand Walk
5 Muscle Ups
50’ Handstand Walk
3 Muscle Ups
50’ Handstand Walk
1 Muscle Ups
-Rest 1:1-
10 Dumbbell Snatch 70/50
50’ Handstand Walk
8 Dumbbell Snatch 70/50
50’ Handstand Walk
6 Dumbbell Snatch 70/50
50’ Handstand Walk
4 Dumbbell Snatch 70/50
50’ Handstand Walk
2 Dumbbell Snatch 70/50
-Rest 1:1-
9 Muscle Ups
50’ Handstand Walk
7 Muscle Ups
50’ Handstand Walk
5 Muscle Ups
50’ Handstand Walk
3 Muscle Ups
50’ Handstand Walk
1 Muscle Ups
Session 2 (compete)
Metcon (Time)
40/32 Calorie Bike Erg
35 GHD Sit Ups
40/32 Calorie Bike Erg
35 Toes To Bar
40/32 Calorie Bike Erg
70 Air Squats
40/32 Calorie Bike Erg
35 Toes to bar
40/32 Calorie Bike Erg
35 GHD Sit Ups
40/32 Calorie Bike Erg
35 GHD Sit Ups
40/32 Calorie Bike Erg
35 Toes To Bar
40/32 Calorie Bike Erg
70 Air Squats
40/32 Calorie Bike Erg
35 Toes to bar
40/32 Calorie Bike Erg
35 GHD Sit Ups
40/32 Calorie Bike Erg
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