WODs
 | Mon, Jun 28 2021 |  |
| 20210628 Mayhem Burgener Strength | 20210628 MetCon | 20210628 SuperSets | PP Abs Summer Day 7 |
20210628 Mayhem Burgener Strength
(Weight)
3 sets (Light)
10 DB Deadlift + 8 DB Hang Squat Cleans + 6 DB Split Jerks (alternate legs each rep) + 4 DB Thrusters
Snatch Grip Push Press:
- 5x5. Build-in weight each set. ( Between sets perform 10 push-ups.)
work up form 65% to 90%
* Rest 60-90 seconds between sets *
In The Hole Front Squat:
- 4x5. Keep these a little “lighter”. (12/10 cal on assault bike for three total sets. SPRINT) work up from 50% to 60%
* rest 60-90 seconds between sets *
|
20210628 MetCon
(Time)
2 Sets
15/12 Calorie Ski
75’ Sled Push (Heavy) 2x(Down&Back)
15/12 Calorie Ski
150’ Farmers Carry (Hvy) 2x(Down&Back)
15/12 Calorie Ski
75’ Sled Push (Heavy) 2x(Down&Back)
15/12 Calorie Ski
-Rest 1:1 b/t sets-
|
20210628 SuperSets
(Weight)
100 cals on machine(s) of your choice
-into-
3 rounds:
15 band pull aparts
10 single arm DB press (each side)
10 arm circles (each direction)
10 perfect pushups (best form and best control you have)
Barbell Bench Press
5 sets: 6-10 reps (Increasing weight across sets)
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alternating Dumbbell Bench Press + Double Dumbbell Bench
4 sets: 5 x (5 alt + 5 regular) - 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with both arms; same weight across or increase
*Focus: Same as Barbell bench above.
Incline Dumbbell Bench Press
4 sets: 6-10 reps (Increasing weight across sets)
*Focus: Same as Barbell bench above.
Barbell Skull Crusher 4 sets: 8-12 reps; same weight across or increase
*Focus: Slightly narrow grip is most comfortable. Keep elbows pointed toward the ceiling and tucked in/avoid flaring.
Standing Banded Tricep Extension
4 sets: 15-20 reps (Same weight across sets)
*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Rest 90 sec between.
|
PP Abs Summer Day 7
(Check In)
10 Minute AMRAP - As Many Reps As Possible
Level 1
10 Push Ups (on knees if needed) Shoulder Tap Right /Shoulder Tap Left
1 Bent Knee Circle Hollow Rocks - each way
10 Tuck Jumps
10 Half V-Ups
Level 2
10 Explosive Push Ups
1 Circle Hollow Rocks - each way
10 Tuck Jumps
10 V-Ups
Level 3
10 Clapping Push Ups
2 Circle Hollow Rocks - each way
10 Squat Tuck Jumps
15 V-Ups
|
