7/3/21
Warm-up
Warm-up
1. Crossover Symmetry Activation
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. Movement Prep/Activation and Increasing Heart Rate
3 Sets:
1:00 Cardio (your choice)
25 plate hops, 25 single unders
6 DB single Leg RDL’s (each leg)
6 DB Russian swings (each arm)
6 DB strict press (each arm)
5. Workout Prep
1 Set: (at workout pace)
8/5 calorie row
20 Double Under
6 alternating DB power snatches
OG (class and compete)
Metcon (AMRAP – Rounds and Reps)
Partner WOD (teams of 2)
complete the following relay style (I go, you go)
complete the following relay style (I go, you go)
AMRAP 20:
20/16 calorie row
12 alternating DB power snatches (70/50)
48 Double unders
OG bodybuilding
Metcon
10-8-6-4-2
Bench (body weight)
5-4-3-2-1
Pegboard
10-8-6-4-2
Deficit Strict Handstand Push-Up 4"/2"
5-4-3-2-1
Rope Climb
Bench (body weight)
5-4-3-2-1
Pegboard
10-8-6-4-2
Deficit Strict Handstand Push-Up 4"/2"
5-4-3-2-1
Rope Climb
strategy
STIMULUS and GOALS
This "workout: and sets are less about intensity and more about building capacity and endurance in upper body pressing and pulling. Aim to keep low/moderate to moderate intensity and work on perfect form for each rep throughout.
WORKOUT STRATEGY & FLOW
Pick weights that you can maintain unbroken throughout.
This "workout: and sets are less about intensity and more about building capacity and endurance in upper body pressing and pulling. Aim to keep low/moderate to moderate intensity and work on perfect form for each rep throughout.
WORKOUT STRATEGY & FLOW
Pick weights that you can maintain unbroken throughout.
Treat the workouts as moderate intensity designed to keep you moving. Don’t go over 75% intensity. Work on movement quality and keeping heart rate lower than usual.
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