Strength 1
Back Squat 1x1
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
Strength 2
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-
WOD
"Throttle Up/Hammer Down"
For Time:
35/28 Calorie Row
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs 24"/20"
@10:00
35/28 Calorie Bike
14 Bar Muscle Ups
24 Burpee Box Jump Overs 24"/20"
WOD
"Hammer Down"
Teams of 2 For Time
100/80 Calorie Air Bike
150 Dumbbell Hang Power Cleans (50s/35s)
150 Dumbbell Bench Press (50s/35s)
100/80 Calorie Air Bike
Accessory
Gymnastics Skill Session
Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.
Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups
Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.
WOD
"Pit Now!"
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (Scale 2 Wall Walks)
*Score is slowest set
WOD
"Bristol Night Race"
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts 185#/125#
For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m)
Accessory
Mayhem Mini-Pump – Glutes
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)
-rest 1 minute between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
