5/1/21
Warm-up
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. Movement Prep/Activation and Increasing Heart Rate
AMRAP 10-15 Minutes of steady movement
500m Bike (Start easy and build speed each round)
50 single unders
10 empty bar power snatches
5 strict ring pull ups
4. Workout Prep
1 Set: (at workout pace)
8/6 Calorie bike erg
25 Double unders
OG class
Metcon (3 Rounds for reps)
3 sets
40/30 Calorie row
75 Double Unders (OR 150 Single Unders)
-Rest 1:1 b/t sets-
40/30 Calorie row
75 Double Unders (OR 150 Single Unders)
-Rest 1:1 b/t sets-
OG Compete
Metcon (6 Rounds for reps)
6 sets
50/40 Calorie row
100 Double Unders
-Rest 1:1 b/t sets-
50/40 Calorie row
100 Double Unders
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target time each set: sub 3 minutes 30 seconds
Time cap each set: 5 minutes
STIMULUS and GOALS
This is a moderate paced workout with the goal of consistent round times and working our overall conditioning
WORKOUT STRATEGY & FLOW
Bike Erg: Keep a steady moderate/fast pace and aim to finish in 120-150 seconds
Double Unders: The goal is smooth and unbroken each round. No more than 2 sets (other than trips)
Target time each set: sub 3 minutes 30 seconds
Time cap each set: 5 minutes
STIMULUS and GOALS
This is a moderate paced workout with the goal of consistent round times and working our overall conditioning
WORKOUT STRATEGY & FLOW
Bike Erg: Keep a steady moderate/fast pace and aim to finish in 120-150 seconds
Double Unders: The goal is smooth and unbroken each round. No more than 2 sets (other than trips)
Session 2
Metcon (Time)
8-6-4
Power Snatches (185/125)
Ring Muscle ups
-Rest until 10:00-
8-6-4
Squat Snatches (185/125)
4-3-2
Strict Ring Muscle ups
Power Snatches (185/125)
Ring Muscle ups
-Rest until 10:00-
8-6-4
Squat Snatches (185/125)
4-3-2
Strict Ring Muscle ups
strategy
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
Stimulus for this workout is high intensity while trying to hold consistent pacing through each set. Your lungs and grip will likely be under heavy fire with this one so make sure not to push to failure.
WORKOUT STRATEGY & FLOW
Power & Squat Snatch: We want a weight for both of these that you can confidently hit each rep for smooth singles. Don’t use over 75% 1RM Snatch.
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
Stimulus for this workout is high intensity while trying to hold consistent pacing through each set. Your lungs and grip will likely be under heavy fire with this one so make sure not to push to failure.
WORKOUT STRATEGY & FLOW
Power & Squat Snatch: We want a weight for both of these that you can confidently hit each rep for smooth singles. Don’t use over 75% 1RM Snatch.
Muscle Ups: We’d love to see unbroken and aggressive here, but use no more than 2 sets per round
Strict Ring Muscle Ups: We are practicing these in a workout in case they come up in competition. Get your chest as high as possible in the rings pulling them down before snapping through.
Session 3
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
25/20 Calorie Ski Erg
50’ Single Arm Overhead Walking Lunge Right Arm (100/70)
50’ Single Arm Overhead Walking Lunge Left Arm (100/70)
*100’ handstand walk (double obstacle every 50’)
-Rest 1:00 b/t rounds-
25/20 Calorie Ski Erg
50’ Single Arm Overhead Walking Lunge Right Arm (100/70)
50’ Single Arm Overhead Walking Lunge Left Arm (100/70)
*100’ handstand walk (double obstacle every 50’)
-Rest 1:00 b/t rounds-
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