WOD Blog

Mon, Jul 3 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

7.3.2023


(Check In)
1. Movement Prep/Activation before Class
Hip Halo Activation

Warm up
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1ΒΌ Squats (empty bar)

2. Strength Overview
We will be working back and forth between Tempo Front Squats and Strict Weighted Chin-ups

3. Workout Prep
2 sets:
3 Bench Press (build in weight)
15-second Row (workout pace)


Strength/Accessory

Front Squat

5x3
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *


Strict Weighted Chin up
5x5
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *

Scaling Options:

Unweighted Strict Chin-up
Assisted Banded Strict Chin-up
Chin up negatives (control the descent as much as possible)


Workout

3:00 Amrap (5 sets)
20 Bench Press (135/95)
Max Calorie Row
- Rest 1:00 between sets -



Modified
3:00 Amrap (5 sets)
15 Dumbbell Bench (light)
Max Calorie Row
-Rest 1:00 between sets

Target Calories each set: 35/28 calories
Minimum Calories before scaling: 28/20 Calories


Mobility
Score Checkmark
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)