12/17/21
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
8-12 minutes moving through
1:00 cardio (your choice) (moderate)
10 Air squats, 5 Pike push ups
10 Hanging scap retractions, 6 kip to swing, 2 strict pull ups
5 Single arm dumbbell thrusters (each side) (light)
4. Workout Prep
1 Set (at workout pace):
2 Dumbbell Thrusters (at workout weight 1)
3 Chest to Bar Pull Ups
2 Dumbbell Thrusters (at workout weight 2)
1 Bar Muscle Up
OG class
Metcon (Time)
For Time
15-10-5
Dumbbell Thrusters (2×40/25’s)
30-20-10
Chin over bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×30/20’s)
15-10-5
Chest to bar pull-ups
15-10-5
Dumbbell Thrusters (2×40/25’s)
30-20-10
Chin over bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×30/20’s)
15-10-5
Chest to bar pull-ups
OG Compete
Metcon (Time)
For Time
15-10-5
Dumbbell Thrusters (2×50/35)
30-20-10
Chest to Bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×35/20)
15-10-5
Bar Muscle Ups
15-10-5
Dumbbell Thrusters (2×50/35)
30-20-10
Chest to Bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×35/20)
15-10-5
Bar Muscle Ups
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