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 (Open & Quarterfinals Perform after the lifting)
3-4 Sets:
1:00 Row
10 Single Arm KB Thruster R/L (Light)
25ft Sled Push (Empty)
4. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at first workout weight)
25 yard sled push (empty)
5 Wall Balls (at second workout weight)
25 Wall Balls (20/14)
25/20 calorie row
-rest 1:1-
3 rounds
20 Wall Balls (30/20)
20/16 calorie row
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: SPRINT! This one should be fast enough that you feel like you can go unbroken and keep an aggressive pace on the rower! Attack the first round at an almost reckless pace!
How it should Feel: LACTIC ACID PARTY! Those legs are going to feel it, which is what we want! Don’t stop moving!!
WORKOUT STRATEGY & FLOW
wall balls: Unbroken is the aim with a quick catch to squat rhythm.
Row: first 5-6 calories will be a recovery from wall-balls…fall into an 80% effort pace for the remaining calories
10 Power Snatches (185/125)
10 Bar Muscle Ups
Target Time: sub 8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This is one of the last pieces of the week! Let’s see how fast we can get through the bar muscle ups and keep our pace on the power snatches.
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How it should Feel: MUSCULAR ENDURANCE!! Those lats and shoulders will be burning by the end. Know this and try to push through when it starts to hurt.
WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Try for unbroken from the start!. If you can’t do the first round without breaking, then think about scaling the reps.
Power Snatch: If you are feeling up to it go for touch and go otherwise if you know you’re going to break at some point then go quick singles from the beginning.
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