4/21/22
Warm-up
Warm-up
1. Crossover Symmetry Activation Plus
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. Clean Progressions
4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)
3 Sets:
1:00 Ski (10 Damper)
5 power cleans (start w/bar and increase ea set)
8 ring rows
5 squat cleans (start w/bar and increase ea set)
5. Workout Prep
1 Set (at workout pace):
2 power cleans (wk weight)
1 rope climb
2 squat cleans (wk weight)
1 rope climb
OG class
Metcon (Time)
12-8-4
power clean (135/95)
3-2-1
Rope Climb
-Rest 1:1-
6-4-2
Squat clean (185/125)
3-2-1
Rope Climb
power clean (135/95)
3-2-1
Rope Climb
-Rest 1:1-
6-4-2
Squat clean (185/125)
3-2-1
Rope Climb
OG Compete
Metcon (Time)
12-8-4
Power Clean (155/105)
3-2-1
Rope Climb
-Rest 1:1-
6-4-2
Squat Clean (205/135)
3-2-1
Rope Climb
Power Clean (155/105)
3-2-1
Rope Climb
-Rest 1:1-
6-4-2
Squat Clean (205/135)
3-2-1
Rope Climb
strategy
TARGET SCORE
Target Time Set 1: sub 8 minutes
Time Cap Set 1: 10 minutes
Target Time Set 2: sub 7 minutes
Time Cap Set 2: 9 minutes
STIMULUS and GOALS
How to Pace: Grind! We want to attack this workout one rep at a time. Focus on only that rep and don’t get too far ahead of yourself.
How it should Feel: Grippy! Between the cleans and rope climbs you are going to be holding onto something the whole time. Be prepared for this and have a plan going in.
WORKOUT STRATEGY & FLOW
Cleans: Singles all the way! Let the dropping of the bar be your rest and then get right back on it.
Rope Climb: Smooth on the way up, smoother on the way down and limited rest in between reps.
Target Time Set 1: sub 8 minutes
Time Cap Set 1: 10 minutes
Target Time Set 2: sub 7 minutes
Time Cap Set 2: 9 minutes
STIMULUS and GOALS
How to Pace: Grind! We want to attack this workout one rep at a time. Focus on only that rep and don’t get too far ahead of yourself.
How it should Feel: Grippy! Between the cleans and rope climbs you are going to be holding onto something the whole time. Be prepared for this and have a plan going in.
WORKOUT STRATEGY & FLOW
Cleans: Singles all the way! Let the dropping of the bar be your rest and then get right back on it.
Rope Climb: Smooth on the way up, smoother on the way down and limited rest in between reps.
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