WOD Blog

Tue, Jun 25 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)
6.25.20246.25.2024 Aerobic Capacity6.27.2024

6.25.2024


(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



Dumbbell Bench Press + Farmer Carry Complex
3 Sets:

20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) + 5 Dumbbell Bench Press (HEAVY. Switch to Heavier Dumbbells)

-Rest 60 seconds-

50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 100ft Kettlebell Farmer Carry (do not put the kettlebells down!)

-Rest 2 minutes-

Back and Biceps
4 Rounds

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Workout
4 Rounds
800m Run
10 Dumbbell Power Clean and Jerks (2x35/2x20)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Calf and Big Toe Stretch (each leg)
2 Min Bench Stretch for Lats
1 Min Ring Bicep Stretch