7/31/21
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. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes (Steady movement through the following):
1:00 cardio (your choice)
4-8 sandbag cleans over 48" box (OR power cleans) (start light and add weight)
10 hanging scap retractions, 6 kips, 4 ring rows, 2 dips (all from the rings)
5. Workout Prep (perform after the row)
1 Set: (at workout pace)
2 Sandbg over box (OR Power Cleans) (at workout weight)
2 Muscle Ups
OG class
OG Compete
Metcon (2 Rounds for reps)
2 sets
9-6-3
Power Clean (205/135)
Muscle Ups
-Rest 1:1 b/t sets-
9-6-3
Power Clean (205/135)
Muscle Ups
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
This is a mostly sandbag workout with some manageable sets of gymnastics work in between.
WORKOUT STRATEGY & FLOW
Sandbag Over Box: Be efficient here. Use your hips to get that bag over the box. The walk around should allow you to breathe a bit.
Target Time each set: sub 5 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
This is a mostly sandbag workout with some manageable sets of gymnastics work in between.
WORKOUT STRATEGY & FLOW
Sandbag Over Box: Be efficient here. Use your hips to get that bag over the box. The walk around should allow you to breathe a bit.
Muscle-Ups: aim to keep this unbroken (2 sets at most). Heart rate shouldn’t be too high going into these.
Session 2
Metcon (Time)
10 rounds
25 Double Unders (OR 50 Single Unders)
5 Handstand Push Ups (OR 10 Seated Dumbbell Press (35/20))
25 Double Unders (OR 50 Single Unders)
5 Handstand Push Ups (OR 10 Seated Dumbbell Press (35/20))
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