8/25/21
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:
15 Banded Clam Shell (Each Leg)
:30 Double KB Flutter Kick
5 KB Goblet Tempo DEEP Squats (5531)
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 sets:
5-10 ketllebell swings OR dumbbell snatches (start light and build in weight)
5 V Ups, 10 Alternating V Ups, 5 Sit Ups
5. Workout Prep
1 Set (at workout pace):
4 Kettlebell Swings OR Dumbbell Snatches (at workout weight)
4 Abmat OR GHD Sit Ups
OG class
Metcon (Time)
40-30-20-10
Kettlebell swings (53/35)
Abmat Sit-ups
Kettlebell swings (53/35)
Abmat Sit-ups
strategy
TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
This workout is focused on unbroken sets and consistent movements. Work to be steady and smooth.
WORKOUT STRATEGY & FLOW
Kettlebell Swings: aim for unbroken swings and load your hips for most effective movement round o round! Keep these smooth. Smooth is fast!
Target Time: sub 8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
This workout is focused on unbroken sets and consistent movements. Work to be steady and smooth.
WORKOUT STRATEGY & FLOW
Kettlebell Swings: aim for unbroken swings and load your hips for most effective movement round o round! Keep these smooth. Smooth is fast!
Abmat Sit Ups: aim to keep these unbroken and consistent.
OG Compete
Metcon (Time)
40-30-20-10
Dumbbell Snatches (70/50)
GHD Sit-ups
Dumbbell Snatches (70/50)
GHD Sit-ups
strategy
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
This workout is focused on unbroken sets and consistent movements. Work to be steady and smooth.
WORKOUT STRATEGY & FLOW
Dumbbell snatches: aim for unbroken snatches. Switch the dumbbell in front of your face. Keep these smooth. Smooth is fast!
Target Time: sub 9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
This workout is focused on unbroken sets and consistent movements. Work to be steady and smooth.
WORKOUT STRATEGY & FLOW
Dumbbell snatches: aim for unbroken snatches. Switch the dumbbell in front of your face. Keep these smooth. Smooth is fast!
GHD: aim to keep these unbroken and consistent.
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