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
2. Movement Prep
3 sets alternating movements:
Muscle Snatch (Slow from the floor until midthigh and then explode) + Snatch Drop: (3+3)
Pressing Snatch Balance x 3 reps
3. Strength Prep AND Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes Moving Through:
1 Minute Row (easy to moderate pace)
5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar)
5 Inchworm into Box Step Up
Perform the above before your strength, then workout prep below after your strength to prime you for the metcon!
4. Workout Prep
1 Set (at workout pace):
1 Power Cleans (at workout weight 1)
1 Burpee Box Jump Overs (at box height 1)
1 Front Squats (at workout weight 2)
1 Burpee Box Jump Overs (at box height 2)
1 Squat Clean Thrusters (at workout weight 3)
1 Burpee Box Jump Overs (at box height 3)
30 Power Cleans (95/65)
30 Burpee Box Jump Overs (24/20)
20 Front Squats (115/85)
20 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters (155/105)
10 Burpee Box Jump Overs (24/20)
30 Power Cleans (135/95)
30 Burpee Box Jump Overs (20/16)
20 Front Squats (155/105)
20 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters (185/125)
10 Burpee Box Jump Overs (30/24)
Target Time: sub 9 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: GRIND! This workout sets the tone for the week. Stay smooth and steady, don’t get the urge to come out hot or it might kill you.
How it should Feel: PAIN! The barbell movements start to really challenge you as it goes on. The Burpee Box Jump Overs keeps you stuck in limbo. Embrace the suck and keep chugging along.
WORKOUT STRATEGY & FLOW
Power Cleans: Singles, don;t even think about going touch and go. Weight should be moderately light but don’t let that entice you.
Front Squats: Try and push for unbroken, not to the point of failure though. Break if needed into 2 sets minimum.
Squat Clean Thruster: The Weight will feel heavier than when performed in the warm up. Stay with singles and explode out of the hole. No push jerk or "thrusta jerks"!
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
3-4 Sets:
15/12 Calorie Bike (easy to moderate pace)
10 Abmat Sit Ups, 5 V Ups
5 Single Leg RDLs, 5 Single Arm Russian Swings, 5 Single Arm Upright Rows (All with light/moderate Dumbbell) (each side)
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Echo Bike
5 GHD SIt Ups
2 Dumbbell Snatch (at workout weight)
20/16 Calorie Echo Bike
20 GHD SIt Ups
10 Dumbbell Snatch (70/50)
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Push harder than you think on this one. Take the first one as a tester pace and then really flip the switch.
How it should Feel: GASSY! If you hit the stimulus and pace it right then you should be hurting consistently.
WORKOUT STRATEGY & FLOW
Echo Bike: Push pace but not a sprint. Ramp it up, settle into a moderately fast pace and spin down the last few calories to prep for the ghd’s.
GHD’s: Non-stop, but get your breathing under control here. This should be steady and fixate on getting your heart rate back down. Whip your arms and snap your hips everytime.
Dumbbell Snatch: This is heavy and it will definitely feel heavier after everything. Complete in singles and try to keep the reps flowing with minimal rest between rest between.
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