WOD Blog

Mon, Jun 10 2024

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

6.10.2024


(Check In)
1. Crossover Symmetry Activation Plus 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
2-3 Sets
1:00 Bike Erg (moderate)
4 Lateral Burpee Over Dumbbells
10 Single Arm High Pull (each arm, moderate)
10 Single Arm Press (each arm, moderate)
-Then-
Warm Up to workout weight.

4. Workout Prep
200m Bike Erg
2 Burpee over Dumbbells
2 Dumbbell Hang Clean and Jerks (at workout weight)

Workout
8 Sets
1000m Bike Erg
15 Lateral Burpee over Dumbbells
15 Dumbbell Hang Clean and Jerks (2x50/35)
-rest 2 minutes b/t sets-

TARGET

Target Time each set: sub 4 minutes

Time Cap each set: 5 minutes

Lifting Warm Up
3 sets
10 deadbugs
10 bird dogs
10 cossack squats (5 each side)
-then-
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.


Front Rack Hold + Front Squat

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 55% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70+% 1 RM Front Squat


Workout #2
Row
4x (1 Min at RPE5 or 22-24 SPM, 1 Min at RPE9 or 40+ SPM)
3 Min at RPE3 (or 22-24 SPM)
2 Min at RPE5 (or 27-28 SPM)
2 Min at RPE7 (or 27-28 SPM)
2 Min at RPE8 (or 31-33 SPM)
2 Min at RPE9 (or 31-33 SPM)
2 Min at RPE1-2
6x (30 Sec at RPE10 (or 40+ SPM), 60 Sec at RPE1-2)
1 Min at RPE1-2
Total: 31 Min