2 Rounds:
30 Jumping Jacks
10 Lunge Elbow to Floor (Total)
5 Push Ups to Downward Dog Pose
In Groups of 2 or 3…
AMRAP 18 Minutes:
Split reps however you want!
100 Plate Hops
100 Air Squats
100 Plate to Overhead
100 Sit Ups
100 Alternating Plate Overhead Step Back Lunges (Total)
100 Burpees to Plate
Not a lot needed! 😀
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 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
With a partner:
50-40-30-20-10
(40-32-24–16-8)
Calorie Bike
-“I Go, You Go-
*Score is TOTAL Time
Target Time: 20 minutes (includes rest)
Time Cap: 25 minutes (includes rest)
STIMULUS and GOALS
How to pace: GRIND. This is a lot of calories on the bike, be prepared for it and stay tough!
How it should Feel: CARDIO. Consistency is key here. We are working on Engine!
WORKOUT STRATEGY & FLOW
Don’t go out too hot! You will burn out. Use those arms and legs as equally as possible to help sustain power output the entire workout!
*Start around 65% of your 1-RM
**These are TnG all sets.
3 rounds for Quality:
3 reps of 3 second tempo Strict Toes to Bar on way up
[1 count on the way down]
–Immediately into–
3 reps of 3 second tempo Strict Toes to Bar on way down
[1 count on the way up]
—rest 2 minutes between sets—
After resting a full 2 minutes:
Complete 3 max effort Kipping Toes to Bar in 20 seconds
–rest 40 seconds beteween sets —
*Scaled: Use tuck up for tempo work [complete the tuck up strict] or just get straight legs as high as possible on the tempo count.
2:00 Ski (easy to moderate pace)
Then…
2 Rounds:
4 inchworms w/squat
4 Strict Pullups
8 PVC Passthroughs
4-8 overhead squats (start with empy bar and add weight each round)
Push Jerk:
– Establish a 3 RM for the day.
Then, perform a drop set at 10% and 15% below that 3 RM. (90% and 85%)
.
*DROP SETS explanation:
If your 3 RM for the day is 100# then your drop sets will be 2-3 reps @90# and 3-4 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”
Complete the Following:
AMRAP 4 Minutes
6 Burpee Pullups
18 Overhead Squat (75/55)
-Rest 4:00-
AMRAP 4 Minutes
4 Burpee Pullups
12 Overhead Squat (95/65)
-Rest 4:00-
AMRAP 4 Minutes
2 Burpee Pullups
6 Overhead Squat (135/95)
Rx+:
AMRAP 4 Minutes:
9 Burpee Muscle ups
21 Overhead Squats (95/65)
-Rest 4:00-
AMRAP 4 Minutes:
6 Burpee Muscle ups
15 Overhead Squats (135/95)
-Rest 4:00-
AMRAP 4 Minutes:
3 Burpee Muscle ups
9 Overhead Squats (185/125)
2:00 Bike
1:00 Ski
then…
2 Rounds:
10 Pushups
10 Ring Rows
10 Cossack Squats
With a partner, complete the following:
AMRAP 12:
12/9 Calorie Ski
3 Squat Cleans (185/125)
-Rest 2:00-
AMRAP 12:
12 Pistols
3 Rope Climbs
-Rest 2:00-
AMRAP 12:
12/9 Calorie Run
6 Bench Press (135/95)
4 sets:
10 Landmine Barbell Row
10 Skull Crushers
10 Standing Barbell Curl
10 Single Arm Dumbbell Kickback
1 Set:
1:30 Ski (Increasing Pace every :30)
20 Alt. Leg V-Up
15 Banded Good Morning
10 Single Arm Thruster R/L (Light)
10 Red Band Pullapart
10 Bird Dogs
-Then-
Build to MetCon Deadlift weight…
Complete For Time:
75 Wallballs (20/14)
25 Toes-to-Bar
25 Chest-to-Bar Pullups
25 Deadlift (275/185)
Rx+:
Complete For Time:
90 Wall Ball (20/14)
30 Toes-to-Bar
30 Chest-to-Bar Pullups
30 Deadlift (315/225)
TARGET SCORE
Target Time: 10 Minutes
Time Cap: 15 minutes
*This is a repeat from December 14th, 2020!
Snatch:
Perform 10 singles at 85%-95% of 1RM Snatch
**Rest 60 seconds between sets**
3:00 Cardio
then…
2 Rounds:
15 Air Squats
5 Pushup to Downward Dog
:20 Plank Hold
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
2 Sets:
1:00 Bike
20 Alt. Leg V-Up
10 Spiderman Lunge Stretch R/L
10 Hanging Scap Retraction
8 Kip-to-Swing
4 Strict Pull-Up
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 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
With a partner, partitioning however desired, complete for time:
50 Burpee Box Jump Overs (24/20)
50/45/40 Calorie Bike
50 GHD/AbMat Sit-Ups
25 Bar Muscle-Ups OR 50 Pullups
50 GHD/AbMat Sit-Ups
50/45/40 Calorie Assault Bike
50 Burpee Box Jump Overs (24/20)
TARGET SCORE
Target Time: sub 18 minutes
Time Cap: 22 minutes
STIMULUS and GOALS
How to Pace: Pace this out from the beginning, maintain sets and breaks and see how well you can build speed or hold onto a manageable pace.
*You and your partner should not stop moving for a majority of the workout!
How it should Feel: This workout is from the Mayhem Classic individual competition. It is a great chipper testing cardiovascular and muscular endurance, midline capacity, and your ability to just get work done!
WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: Keep these smooth and aim for non stop movement. Really break them up to avoid burning out and keep them quick with a fast turn around
Assault Bike: Hold a moderate/fast pace here. Aim for the same time on each of the assault bike portions. A good pacing goal is 400+ watts for men and 325+ watts for ladies.
GHD/AbMat Sit Ups: These will compound with the bar muscle ups or pullups sandwiched in between. Know your ability on these and break with quick rest as needed. Be aggressive with your arm.
4 sets: 10 Reps (each side)
*Build to a moderate/heavy weight, stay the same or build across sets…go as you feel!
Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
5:00 Clock:
15 Jumping Jacks
10 Good Mornings
5 Prisoner Kang Squats
3 Sets:
10 Tempo DB Bench (2 sec down/ fast up)
10 Tempo DB Bent Row (2 sec down/ fast up)
3 Sets:
AMRAP 3:00:
5 Power Cleans
1 Wall Walk
-Rest 1:30 b/t sets-
Complete:
1:00 Ski (Increase pace every :20)
10 Inchworm w/Push Up
:30 Handstand Hold
10 Single Arm Suitcase Deadlift R/L (Moderate)
-Then-
Build to Power Clean weight.
Complete the following for
Max Reps:
AMRAP 3 Minutes:
3 Power Cleans (155/105)
2 Wall Walks
-rest 3:00-
AMRAP 3 Minutes:
6 Power Cleans (135/95)
2 Wall Walks
-rest 3:00-
AMRAP 3 Minutes:
9 Power Cleans (95/65)
2 Wall Walks
Rx+:
AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Wall Walks
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (155/105)
3 Wall Walks
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (115/80)
3 Wall Walks
Kipping Toes To Bar
4 sets @25%
-rest 30 seconds between sets-
—rest 90 seconds–
3 sets @30%
-rest 30 seconds between sets-
—rest 90 seconds–
2 sets @35%
—rest 2 minutes —
Max effort PVC Forward Wrist Rolls w 5 lb plate
**If your 1RM is 20 Toes to bar you will take % off of that.
complete 4 sets @25% & rest 30 sec between each
of the 4 sets. Then rest 90 sec before going to
3 sets @30%
3 sets:
10 Renegade Row
5 Tall Box Jumps
3x :30/:30 Row
then…
2 Sets:
5 Prisoner Kang Squats
10 Empty Bar Thrusters
30 Single-Unders
2 Sets For Times:
30/24 Calorie Row
30 Thrusters (75/55)
120 Double Unders
-Rest 3 minutes between sets-
TARGET SCORE
Target Time each set: 7 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. These are hard effort sets. Aiming for unbroken through all movements. Aim to hold an uncomfortable pace that is at the edge of your ability!
How it should Feel: Recognize the leg burn is going to be real!
WORKOUT STRATEGY & FLOW
Row: Aim for moderate/hard effort on the row. Goal pace: 1150/900+ cal/hour
Thrusters: This is a lighter weight than usual. Aim for unbroken or two big sets here with a quick cycle time!
Double Unders: This is the last part of the workout! Stay tough here knowing you have 3 minutes to recover in between sets.
Push Jerk:
– Establish a 4 RM for the day in 3 sets, will be around 80% or 1-RM. Then, perform a drop set at 90% and 80% of that 4 RM.
.
*DROP SETS explanation:
If your 4 RM for the day is 100# then your drop sets will be 4-5 reps @90# and 4-5 reps @85#. That would be all 3 sets.
3 Sets
5 Strict Pullups w/3 second descent
:30-45 Weighted Back Extension Hold
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