WODs
 | Fri, Jul 2 2021 |  |
| 20210702 Mayhem Burgener Strength | 20210702 SuperSets | 20210702 MetCon | PP Abs Summer Day 1 |
20210702 Mayhem Burgener Strength
(Time)
3 sets
DB Push Press + DB Split Jerk + DB Push Press In Split: (5+5+5) x 3 sets
- This is designed as a primer going into lifting. Keep it light and focus on the quality of movement. -
Power Clean + Clean + Push Jerk + Jerk + Clean:
- (1+1+1+1+1) x 3 sets. Work up to 70-75% 1RM Clean and jerk.
* Rest 60-90 secs between sets
Clean & Jerk:
- 3 singles at 80-85%.
* Rest 60-90 secs between sets
2 Position Pause Clean Deadlifts:
- 5x2 @ 90-100% 1RM Clean.
* rest 60-90 seconds between sets *
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20210702 SuperSets
(Weight)
Barbell Strict Press
5 sets: 8-12 Reps (increasing weight across sets)
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed. Rest 90 sec b/w sets
Seated Dumbbell Arnold Press
4 sets: 10-12 reps (two dumbbells) (increasing weight across sets)
*Focus: Dumbbells start at the shoulders with hands facing the body. As dumbbells are pressed, rotate hands through press so that hands are facing away from body at lockout
Standing Lateral Raise
4 sets: 12-15 reps; (moderate loading: keep same weight or increase across sets)
*Focus: Start with Dumbbells slightly in front of the body. Lift to the side keeping the elbows above the level of the hands.
Bent Over Lateral Raise
4 sets: 12-15 reps (light to moderate loading: keep same weight or increase across sets)
*Focus: Push the hips back and load the hamstrings for the starting position. Lift to the side keeping the elbows above the level of the hands
GHD Hip Raise
5 sets: 20 reps (no weight OR holding a light plate or dumbbell
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Elevated Step-Back Lunges
4 sets: 10 reps per side (Body weight to moderate loading) perform all reps on one side and
then then other side
*Focus: Stand on a small elevated surface (plate or jerk block lid). Step back until rear
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20210702 MetCon
(Time)
AMRAP 5 Minutes
5 Sandbag Clean over Blocks (200/150)
10 Burpee Box Get overs (48”)
-Rest 5 Minutes-
AMRAP 4 Minutes
4 Sandbag Clean over Blocks (200/150)
8 Burpee Box Get overs - Blocks
-Rest 4 Minutes-
AMRAP 3 Minutes
3 Sandbag Clean over over Blocks (200/150)
6 Burpee Box Get overs - Blocks
-Rest 3 Minutes-
AMRAP 2 Minutes
2 Sandbag Clean over Blocks (200/150)
4 Burpee Box Get overs - Blocks
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PP Abs Summer Day 1
(Check In)
3 Rounds
:45 each exercise ( sc: with :15 rest between mvmts)
Side to Side Floor Thrusters
Lying Windshield Wiper (sc: Bent Knees)
Plank BirdDogs (sc: Around the World)
Hollow Body Lifts (sc: Holds)
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