Aloha! We will be doing the WOD along with Back Squat and Shoulder Press STRENGTH.
WOD:
#over and over
2 Sets
25 Burpee Over Rower
500/400m Row (1000/800m Erg Bike or 30/21 Cal Assault Bike)
25 Burpee Over Rower
-rest 1:1 b/t, max of 6 minutes
Target Time each set: sub 4 minutes
Time cap each set: 6 minutes
COMPETITOR VERSION: (Open Gym)
4 Sets
10 Burpee Box Get Over (48”)
15/12 Calorie Row
20 Burpee Box Jump Over (24”/20”)
25/20 Calorie Row
-rest 1:1 b/t sets-
STRENGTH:
#overhead squats
2 Overhead Squats x 5 sets: Try and Work up to 95-100% 1RM Snatch
#strict shoulder press
10-8-6-4-2
* Move up in weight each set.
* In between sets perform 30 second double overhead Dumbbell Hold and 10 Double DB Bent Over Row.
*BeachFit will do Strict DB Press
#back squat
5 Tempo Back Squats x 3 sets @ 3311
* Move Up in weight for each set but don’t go heavy
* 3311: 3 Sec Negative + 3 Sec Pause (bottom) + 1 Sec. Stand + 1 Sec. Pause (top) *45%-60% of 1RM BS
*BeachFit will do KB Goblet Squat
4 Back squat x 4 sets
* Move up in weight each set
* In between sets perform 5 jumping squats straight into a 100’ sprint. *Approx 60% – 80%ish
MAYHEM BODYBUILDING: Do SOME, ALL or NONE. Listen to your body.
Barbell Bench Press
5 sets: 10 reps; increasing across sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alt. DB Tempo Bench + Double DB Bench
4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed).
*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB Incline Bench Press
4 sets: 10 reps; stay the same or increase across
*Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Barbell Skull Crushers
4 sets: 10-15 reps; same resistance across. Moderate weight
*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Seated Tricep DB French Press
4 sets: 12-15 reps; moderate loading
*Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
