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
20/16 Calorie Row OR Ski (build intensity each round)
8 front squats (empty bar)
8 shoulder to overhead (empty bar)
4 Thrusters (empty bar – focus on a smooth transition between squat and overhead)
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups (focus on solid shoulder control)
4. Workout Prep
1 Set: (at workout pace)
4 Chest to Bar Pull-ups
2 Thrusters (at workout weight)
Chest to Bar Pull-ups
24-18-12
Thrusters (95/65)
Chest to Bar Pull-ups
12-9-6
Thrusters (135/95)
-Rest 1:1-
40 Chest to Bar Pull-ups
20 Thrusters (135/95)
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
Another two part workout. First one will feel like a heavy "Fran" where intensity will need to be moderate and controlled to save a push for part 2.
WORKOUT STRATEGY & FLOW
Chest to Bar: 1-2 sets on workout 1 will be the goal. Making sure to break early before grip fatigue really sets in. Part 2 will be tricky but looking for sets of 10 or more with quick turn around on rest.
Thrusters: Strategy will be similar to chest to bar but really need to monitor the legs and arm drive early on. Weight is moderate/heavy and will only feel worse as we go. 1-2 sets and focus on breathing with a slight pause at the top to stay incontrol.
If the body feels good after the rest then see if you can push the chest to bars a little more in part 2.
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. Hinshaw Warm up
4. Movement Prep/Activation (perform after the run)
8-12 Minutes moving steadily through the following:
8 single arm suitecase deadlifts (each side)
8 Sandbag to shoulder (light to moderate)
4 spider man stretch (each side)
8 Inchworms
8 Box Step Ups (each side)
5. Workout Prep
1 Set: (at workout pace)
2 Sandbag Clean over Box ((at workout weight and height)
4 Burpee Box Get overs (at workout height)
5 Sandbag Clean over 48"" Box (200/150)
10 Burpee Box Get overs (48")
-Rest 5 Minutes-
AMRAP 4 Minutes
4 Sandbag Clean over 48"" Box (150/100)
8 Burpee Box Get overs (48")
-Rest 4 Minutes-
AMRAP 3 Minutes
3 Sandbag Clean over 48"" Box (150/100)
6 Burpee Box Get overs (48")
-Rest 3 Minutes-
AMRAP 2 Minutes
2 Sandbag Clean over 48"" Box (150/100)
4 Burpee Box Get overs (48")
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