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-seconds Single Kettlebell Front Rack Wall Sit March
10 Kettlebell Goblet Hold Front Foot Elevated Curtsy Squat
7 Back Rack Rotational Good Morning (circles each direction)
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3 Sets
250m Ski Or Row (easy)
10 Hanging Scap Retractions, 6 Kip to swing, 2 Strict Toes to Bar
250m Ski Or Row (moderate)
1 Half Rope Climb (Up half the rope)
5. Workout Prep
1 Set (at workout pace):
1 Rope Climb
100m Row
4 Toes to Bar
2 Rope Climbs
200m Row
20 Toes to Bar
200m Row
2 Rope Climbs
-Rest 1:1 b/t sets-
3 Rope Climbs
250m Row
25 Toes to Bar
250m Row
3 Rope Climbs
-Rest 1:1 b/t sets-
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
This workout is designed to test your cardio, grip and core endurance. The movements compound!
WORKOUT STRATEGY & FLOW
Ski: We want a fast pace throughout and forceful pulls!
Rope Climbs: We’d love to hit each set of 3 in 1 minute or less. Jump high and don’t waste any pulls!
Toes to bar: Your grip will be fatigued from this portion. Still aim for bigger sets and don’t get lazy!
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 (perform after the row/ski)
3 sets:
5 inchworms
5 push ups
5 V Push Ups
5 ring dips
4. Workout Prep
1 set (at workout pace):
3 Strict Handstand push-ups
3 Strict Ring dips
3 Push-ups
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Target Time: Sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This is a press focused workout! Aim to use smart breaks from the beginning. We want to work on pressing and shoulder/chest muscular endurance.
WORKOUT STRATEGY & FLOW
Strict Handstand Push ups: Be smart here and break sooner than you think is needed.
Strict Ring Dips: These are easy to transition on and off the rings so you can hit quick sets and not have lost as much time with rest. Keep a tight core!
Push ups: Don’t cheat the push up with low hips or a worming chest! Keep a solid plank position throughout and make elbows stay in throughout!
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