WOD Blog

Tue, Jan 7 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3190 days ago)

1.7.2025


(Check In)
1. Crossover Symmetry Activation

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
8:00 moving through:
1:00 Ski OR Row (easy pace @10 Damper)
50 Single Under
1 Sit to Stand Rope Climb into 1 Foot Clamp

Workout
4-3-2-1
Rope Climbs
80-60-40-20
Double Unders

-rest 5 minutes-

1-2-3-4
Rope Climbs
20-40-60-80
Double Unders

Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Strength
3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk

3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets


then

3 Sets
12-15 Seated Dumbbell Shoulder Press @ 5-6/10 RPE
5 Barbell Or Double Dumbbell Bent Over Row @8/10 RPE
*Rest 2-3 min between sets.

Then

3 Sets
15-20 Dumbbell Lateral Raises (Focus on constant tension) @5/10 RPE
7 Inverted Row
*Rest 2-3 min between sets.