WARM UP – MOBILITY
5 mins dynamic lower / wrist mobility
—
15 Air Squats w/blue band around knees
10 Single Leg G-Mornings per side + 10 secs hold on last rep
10 Single Leg Glute Bridge per side + 10 secs hold on last rep
15 Air Squats w/blue band around knees
—
15 Air Squats w/blue band around knees
10 Single Leg G-Mornings per side + 10 secs hold on last rep
10 Single Leg Glute Bridge per side + 10 secs hold on last rep
15 Air Squats w/blue band around knees
WOD A
1 POWER CLEAN + 1 HANG CLEAN X 3
Complete 1 Power Clean, followed by 1 Hang Clean and repeat 3 times for a total of 6 reps without dropping the bar or resetting on the ground
—
-15 mins to build to a max: 1 Power Clean + 1 Hang Squat Clean x 3
-Each building set must also be a full 3 cycle complex!
WOD B
BOOTYLICIOUS
3 sets for total Deadlift reps
Max reps @ 1.5 x BW
100’ Sled Push @ BW
—
-Rest 3-4 mins between sets; get into groups of 3-4 people lifting similar weights and follow each other through the workout, you must complete your sled push immediately after deadlift so time accordingly
-Ideally you are getting 10+ reps on round 1 at the weight you are using but if you are able to a couple of reps at your BW each round then you can still Rx. Newer lifters use a weight that guarantees 10-12+
Max reps @ 1.5 x BW
100’ Sled Push @ BW
—
-Rest 3-4 mins between sets; get into groups of 3-4 people lifting similar weights and follow each other through the workout, you must complete your sled push immediately after deadlift so time accordingly
-Ideally you are getting 10+ reps on round 1 at the weight you are using but if you are able to a couple of reps at your BW each round then you can still Rx. Newer lifters use a weight that guarantees 10-12+
ACCESSORY
3 Rounds:
15-20 Banded Chops each side – use red or blue band on rig
50-60 secs Weighted Plank
15-20 Weighted GHD Hip Extensions
15-20 Banded Chops each side – use red or blue band on rig
50-60 secs Weighted Plank
15-20 Weighted GHD Hip Extensions
