04-24-2024

Warm Up
Activation:
Banded 7's
Hip Band - 10 Reps of Each
 
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
10 Slow Deadbugs
10 I-Y-T's
20 Alternating Forward Lunges
5 Empty Barbell Split Jerk Strict Press
5 Empty Barbell Push Press
5 Empty Barbell Tall Jerk
5 Empty Barbell Bent Over Row
Tall Jerk
18:00-26:00

*Do a set every 2 minutes.

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
 
*6 Bent Over Row @7-8/10 RPE after each set
**Light, focus on foot work and speed.
Skill Work
30:00 - 40:00
 
Take 10 minutes to work on:
 
Handstand Walks
Handstand Holds
Handstand Shoulder Taps
Handstand Around the Worlds
Pike Plank Hold
Etc
Metcon
48:00-58:00

10:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge (50s/35s)
50ft Dumbbell Front Rack Lunge (50s/35s)
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)
50ft Handstand Walk
 
5ft=1 rep
1 Round= 340 reps
TARGET SCORE
Target number of Rounds: 1 Round + 100 Double Unders
Minimum number of Rounds before scaling: 1 Round
STIMULUS and GOALS
Stimulus is moderate-high intensity while having to attack the jump rope and grind through various versions of lunge walking + handstand walk. Be strategic through the double unders so you have enough juice in the tank for 150ft of pure leg drive and 50ft of shoulder stamina.
Challenge yourself to really push yourself here to get through a full round.
Scaled Metcon
The Scaling aim is for athletes to get through 1 round.

10:00 AMRAP
200 Double Unders
50ft Dumbbell Farmer Carry Lunge (35s/25’s)
50ft Dumbbell Front Rack Lunge (35s/25s)
50ft Single Arm Dumbbell Overhead Walking Lunge (35/25) (25ft Left/25ft Right) 
25ft Handstand Walk
 
OR
 
300 Single Unders
50ft Dumbbell Farmer Carry Lunge (light weight)
50ft Dumbbell Front Rack Lunge (light weight)
50ft Single Arm Dumbbell Overhead Walking Lunge (light weight)(25ft Left/25ft Right) 
50ft Bear Crawl
Extra Credit
Mayhem Gymnastics -Weighted Pulling/Dips Week 5
[Increasing weights from week 3 - similar set up.]

1 minute of max effort Weighted Pull Ups @40% of your 1RM
--rest 2 minutes--

1 minute of max effort Weighted Pull Ups @40% of your 1RM
--rest 2 minutes--

1 minute of max effort Weighted Pull Ups @40% of your 1RM
--rest 2 minutes--

[look at clock when you begin next section as this will be your score]
40 Kipping Chest to Bar Pull ups [yes KIPPING & NO Butterfly!}

**Score is TIME to complete 40 Kipping Chest to Bar Pull ups
Leg Day
4 sets:

10 DB Box Step Ups (each side)
10 DB Lunges (each side)
Max Set DB Squats

-rest 2:00 - 2:30 between sets-
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