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
4 Sets
1:00 cardio (your choice)
5 lateral box step ups (each side)
5-10 Overhead Squats (start with empty bar and add weight slowly)
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups
4. Workout Prep
1 Set: (at workout pace)
2 Overhead Squats at workout weight)
2 Bar muscle-ups
*Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
Overhead Squats (135/95)
Handstand push-ups
-Rest 1:1-
45 Overhead Squats (95/65)
45 push-ups
Target Time set 1:7-8 minutes
Target Time set 2:4-5 minutes
Time Cap set 1: 10 minutes
Time Cap set 2: 6 minutes
STIMULUS and GOALS
This is a classic "it’s gonna hurt" but push through workout from 2016. The thruster is a weight we have to respect but can’t stare at it for long!
WORKOUT STRATEGY & FLOW
Overhead Squats: The first weight is heavy! We still want something you can hit 5 reps at a time. Coming out of the hole with chest up and speed is critical! The lighter bar is going to hurt but we want you to stay moving through it!
Handstand push-ups: Aim to hold 5+ here as well.
Overhead Squats (165/115)
Bar muscle-ups
-Rest 1:1-
For time:
45 Overhead Squats (95/65)
15 Bar muscle-ups
Target Time set 1:7-8 minutes
Target Time set 2:4-5 minutes
Time Cap set 1: 10 minutes
Time Cap set 2: 6 minutes
STIMULUS and GOALS
This is a classic "it’s gonna hurt" but push through workout from 2016. The thruster is a weight we have to respect but can’t stare at it for long!
WORKOUT STRATEGY & FLOW
Overhead Squats: The first weight is heavy! We still want something you can hit 5 reps at a time. Coming out of the hole with chest up and speed is critical! The lighter bar is going to hurt but we want you to stay moving through it!
Bar Muscle Ups: Aim to hold 5+ here as well. Chalk as needed and stay on the bar without overly resting within sets.
teams to 2
120 Power Clean and Jerks (135/95)
*Each Partner completes 5 touch’n go reps back and forth until complete
Target Time: 5-6 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
Barbell cycling and we better not stop!
WORKOUT STRATEGY & FLOW
We want smooth reps of 5 touch’n go for each movement. Push your partner and each other to move perfect but fast! This one will be tough after the week’s volume but still push the pace and hold onto 5s!
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