WOD:

We will be completing WOD only in class. STRENGTH pieces shown will be done during open gym if desired.

#watermelon sugar

AMRAP 5 Minutes
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
8 Single Arm Overhead Dumbbell Alternating Lunge (Left arm) (50/35) *Scale to Front Rack Lunge
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
8 Single Arm Overhead Dumbbell Alternating Lunge (Right arm) (50/35)
-rest 5 minutes-
AMRAP 5 Minutes
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
30 Alternating Plank Taps (R/L=2)
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
30 Alternating Plank Taps (R/L=2)
-rest 5 minutes-
AMRAP 5 Minutes
8 Single Arm Overhead Dumbbell Alternating Lunge (Left arm) (50/35)
30 Alternating Plank Taps
8 Single Arm Overhead DB Alternating Lunge (Right arm) (50/35)
30 Alternating Plank Taps

Goal: 2+Rounds each AMRAP

Competitor Version (Open Gym):

AMRAP 5 Minutes
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)
-rest 5 minutes-
AMRAP 5 Minutes
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
25ft Handstand Walk (Sub 4 Wall Walks)
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
25ft Handstand Walk
-rest 5 minutes-
AMRAP 5 Minutes
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
25ft Handstand Walk
25ft Single Arm Overhead DB Walking Lunge (Right arm) (50/35)
25ft Handstand Walk

STRENGTH:

#2 Snatch Push Press + 1 Snatch Balance + 2 Snatch Push Press x 4 sets.

*Work up to 85-95% 1RM Snatch

#1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Snatch with 3 second Pause in the receive x 3 sets @ 70-75% 1RM Snatch.

#1 Snatch Deadlift to Mid Thigh + 1 Snatch x 3 sets @80-85% 1 RM Snatch

MAYHEM BODYBUILDING: (Complete SOME, ALL OR NONE. Listen to your body.)

Strict Pull Ups
3-5 sets: 7-10 reps
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. Rest 90 sec b/w sets

Lat Pulldowns
3-5 sets: 8-10 reps.
Increase weight across sets. Works towards moderate/heavy sets. Avoid contact with floor between reps.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position.

Double DB Row
2-4 sets: 10-12 reps; increasing weight across sets.
*Focus: Bend over, making sure to load the hamstrings not the lower back, to a 45 degree angle of the torso. Row with both arms at the same time. Pull with the elbows and strong contraction of the back. Change positioning if loading is felt in low back. Avoid large amount of kipping DB’s. Lower weight if unable to show control.

Single Arm DB Row
2-4 sets: 10 reps (each side); increasing weight across sets or stay the same. Brace against a bench or other surface.
*Focus: Go through full range of motion during the pull and feel the stretch through the lat /rhomboid when extending the arm.

Standing Alt. DB Curl + Double DB Standing Curl
2-3 sets: 5 alt. reps (each side) + 5 double DB reps
*Focus: Begin with alternating curls, focusing on a strong bicep contraction. Minimize swinging the DB’s up and use weight that allows for control throughout. Go immediately into double DB curl after alternating reps.

Standing Barbell Bicep Curls
2-3 sets: 10-12 reps. Keep weight on the light to moderate side
*Focus: Use a few different grip widths to find the most comfortable position. Focus on control up and down and cut set short if kipping is needed to curl barbell. Do not try to go heavy.