7/22/21
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/Activation and Increasing Heart Rate
3 sets
100m run
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups
4. Workout Prep
1 Set: (at workout pace)
200m run
8 pull-ups
OG (class and compete)
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
400m Run
Max Rep Pull-ups
Bike erg
Metcon (Distance)
10min at 90-95rpm
3min at 80-85rpm easy
4 sets:
•10sec ramp to 110+rpm
•5sec sprint at max rpm
•45sec at 80-85rpm easy
3min at 80-85rpm easy
4 sets:
•1min (ramp from 85 to max rpm)
•1min (ramp-down from max rpm to 80-85rpm)
•90sec at 80-85rpm easy
3min at 80-85rpm easy
5min at 90-95rpm on high damper"
3min at 80-85rpm easy
4 sets:
•10sec ramp to 110+rpm
•5sec sprint at max rpm
•45sec at 80-85rpm easy
3min at 80-85rpm easy
4 sets:
•1min (ramp from 85 to max rpm)
•1min (ramp-down from max rpm to 80-85rpm)
•90sec at 80-85rpm easy
3min at 80-85rpm easy
5min at 90-95rpm on high damper"
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