WOD Blog

Mon, Sep 16 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

9.16.2024


(Check In)
1. Crossover Symmetry Activation OR Banded 7s
- Perform 7 reps of each movement

2. 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

Bench Press
5 Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6/10 RPE
5 Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6.5/10 RPE
4 Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @7/10 RPE
4 Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @8/10 RPE
3 Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
3 Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
*Rest as needed between sets.
**Score is the Bench Press weight. Dumbbell Piston Bench Press weight in the notes.

Non-Barbell Option:
8 Dumbbell Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6/10 RPE
8 Dumbbell Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6.5/10 RPE
6 Dumbbell Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @7/10 RPE
6 Dumbbell Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @8/10 RPE
4 Dumbbell Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
4 Dumbbell Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
*Rest as needed between sets.

Workout Warm Up
1. Movement Prep/Activation
10:00 moving through:
1:00 Row OR Ski (easy-moderate)
5 Banded Chin Up
10 Single Arm Dumbbell Thruster (light) (each arm)
50 Single Under

1. Workout Prep
1 Set (at workout pace)
2 Strict Pull Ups
5 Dumbbell Thrusters (at workout weight)
15 Double Under

Workout
2 Sets
AMRAP 8 Minutes
4 Strict Pull Ups
16 Dumbbell Thrusters (2x25/15)
48 Double Unders
-rest 2 minute between sets-