4/3/2021
Warm-up
Warm-up
1. Crossover Symmetry Activation
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. Movement Prep/Activation and Increasing Heart Rate
3 Rounds
1:00 bike (build intensity each round)
10 Kettlebell Goblet Squats (light/moderate weight)
10 Kettlebell Swings (Moderate weight)
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
6/5 Calorie bike
4 Wall balls (20/14)
4 Dumbbell Snatches (50/35)
2 Dumbbell Snatches (70/50)
2 Dumbbell Snatches (100/70)
OG (class and compete)
Metcon (2 Rounds for reps)
2 sets
15/12 Calorie row
20 Wall balls (20/14)
25 Dumbbell Snatches (50/35)
15/12 Calorie row
20 Wall balls (20/14)
20 Dumbbell Snatches (70/50)
15/12 Calorie row
20 Wall balls (20/14)
15 Dumbbell Snatches (70/50)
-Rest 3:00 b/t sets-
15/12 Calorie row
20 Wall balls (20/14)
25 Dumbbell Snatches (50/35)
15/12 Calorie row
20 Wall balls (20/14)
20 Dumbbell Snatches (70/50)
15/12 Calorie row
20 Wall balls (20/14)
15 Dumbbell Snatches (70/50)
-Rest 3:00 b/t sets-
strategy
TARGET SCORE
Target time each set: sub 8 minutes
Time cap each set: 11 minutes
STIMULUS and GOALS
We are aiming for sustainable intensity across all sets with bigger unbroken work!
WORKOUT STRATEGY & FLOW
Bike: Hold a moderate/fast pace you can finish the calories in about 45sec or less each set
Wall Balls: These should be unbroken and smooth throughout
Dumbbell Snatches: Aim for unbroken on the 20, 1-2 sets on the 15, and quick singles on the final weight. Keep your back braced and pull efficiently!
Target time each set: sub 8 minutes
Time cap each set: 11 minutes
STIMULUS and GOALS
We are aiming for sustainable intensity across all sets with bigger unbroken work!
WORKOUT STRATEGY & FLOW
Bike: Hold a moderate/fast pace you can finish the calories in about 45sec or less each set
Wall Balls: These should be unbroken and smooth throughout
Dumbbell Snatches: Aim for unbroken on the 20, 1-2 sets on the 15, and quick singles on the final weight. Keep your back braced and pull efficiently!
Add Comment