4/29/21
BENCHMARK THURSDAY
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
3 sets:
:30 on machine of choice
10 goblet squat thrusters w/kb
10 russian kbs
10 squat jumps
4. Workout prep
10 wall balls with a one second pause at bottom (workout weight)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
OG bodybuilding
Metcon
3 rounds
10 dumbbell bench
15 tricep push down
10 dumbbell bench
15 tricep push down
3 rounds
10 small incline dumbbell bench
15 tricep push down
3 rounds
10 incline dumbbell bench
15 tricep push down
3 rounds
10 dumbbell seated shoulder press
15 tricep push down
Active recovery
Metcon (Distance)
BikeErg or machine of choice
3 sets:
1min at mod
30sec at hard (standing)
30sec at easy
4min at easy b/t sets
3 sets:
1min at mod
30sec at hard (standing)
30sec at easy
4min at easy b/t sets
3 sets:
6x (2min at mod, 1min at hard (standing))
No rest b/t reps & 2min at easy after each set
20min at easy/mod
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