WOD:

We will be doing the WOD and Front Squat Strength in class today.

#summer song

2 Sets:
AMRAP 3 Minutes
20/16 Calorie Assault Bike (OR 15/12 Calorie Echo Bike – 30/22 Cal Row)
Max Power Cleans 155/105lbs (Rx+185/125) *BeachFit will do DB Power Cleans
-Rest 2 Minutes-
AMRAP 3 Minutes
25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike – 30/22 Cal Row)
Max Front Squats 155/105lbs (Rx+185/125) *BeachFit will do DB Front Squats
-Rest 2 Minutes-
30/24 Calorie Assault Bike (OR 25/20 Calorie Echo Bike- 30/22 Cal Row)
Max Back Rack Lunges 155/105lbs (Rx+185/125) *BeachFit will do DB Front Rack Lunges
-Rest 2 Minutes-

*Target Reps each set is between 8-16

STRENGTH:

#Clean

1 Pause Clean + 1 Pause Jerk + 1 Pause Split Jerk x 3 sets @70-75% 1RM Clean and Jerk

1 Clean and Jerk x 4 sets @80-90% 1RM Clean and Jerk

#DB Bench

5 Dumbell Bench Press (Heavy) x 5 sets *After each set perform 20 Pushups

#Front Squats

3 Pause Front Squats x 5 sets. * Pause for “1 Mississippi” in bottom *Approx 75%-90%

MAYHEM BODYBUILDING: Do SOME, ALL or NONE. Listen to your body.

Barbell Back Squat
5 sets: 10-12 Reps; increasing across sets
*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets

Barbell Deadlift
5 sets: 10-12 reps; increasing across sets
*Focus: traditional deadlift setup. Keep weight to a controllable amount. All reps are touch and go – do not reset at the bottom of reps.

Barbell Front Squat
4 sets: 10-12 reps; moderate weight. Stay the same or increase across sets
*Focus: Focus on the best front rack positioning possible. Do not sacrifice form on this movement for weight. Show control down and up. Keep tension on legs throughout by not locking out legs at top of rep

GHD Nordic (Hamstring) Curl
*4 sets: 8-10 reps.
Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD so that a.) you can use it to push off of if it is too difficult to situp on your own or if you fail a rep. Working above your skill level will most def. increase risk for hamstring cramping.
*Focus: Control your eccentric (going down) for as long as you can. Situp by curling with the hamstrings or pushing off on a box to assist

Sled Push
6 sets:
20 yd push
20 yd pull
*moderate weight across
*1:1 – work:rest
*alternate by doing the follow:
Odd Rounds: Push with arms in close to the body and pull with hands high on the handles
Even Rounds: Push with arm extended and pull with hands low on the handles
*Focus: Stay at the same moderate weight across. Go straight in the pull from the push as soon as possible with minimal rest

Standing Barbell Calf Raise
4 sets: 15-20 reps; moderate loading
*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.
If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge