WOD:
#American Soldier
5 Sets
AMRAP 3 Minutes
20 Hand Release Pushups OR 20 DB Floor/Bench Press 50/35 (Scaled 35/20lbs)
Max Distance Calorie Row or Assault Bike
-Rest 1 Minute b/t sets-
Target Calories each set: 30/24+ Calories
Minimum Calories before scaling each set: 10/8
*Around :60-1:30 on the row/bike
COMPETITOR VERSION:
5 Sets
AMRAP 3 Minutes
20 Bench Press (155/105)
Max Distance Calorie Row
-Rest 1 Minute b/t sets- *Don’t use over 60% of 1RM Bench
STRENGTH:
#Muscle Clean + Tall Cleans + Pause Split Jerk (pause in split) + Press in Split:
– 3 sets x (3+3+3+3). Keep it light and work technique.
* Rest 60-90 secs between sets
#Clean Pull + Pause Power Clean (pause in receive for 2 seconds) + Clean + Pause Push Jerk:
– 4 sets x (1+1+1+1) Build to 70-80% of 1RM Clean and jerk.
* Rest 60-90 secs between sets
#Clean & Jerk for load:
– Build to a heavy single in 6-8 working sets
* rest 60 seconds between sets *
#Deadlift:
– 10-8-6-4-2. In between sets perform 50ft prowler sprint or Sled Push
* rest 60-90 seconds between sets * *50%-85% of 1RM
MAYHEM BODYBUILDING:
Barbell Strict Press
3-5 sets: 10-12 Reps (Weight increasing across sets)
-Rest 90 sec b/t sets-
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed.
Standing Double DB Strict Press + Push Press
2-4 sets: 10 Double DB Strict Press + 5-10 Double DB Push Press
*Focus: DB’s start at the shoulders and are pressed overhead. Focus on a neutral grip (palms facing each other). Weight should allow for 10 reps on strict press but not much more. Without putting the dumbbells down, complete an additional 5-10 DB push press.
Standing Single Arm Banded Front Raise
2-4 sets: 12-15 reps(each side); light to moderate weight band
*Focus: Attach a light weight band to the rig around knee level. Face away from the band and brace core to stay balanced throughout movement. Grasp band and lift to shoulder height with a straight arm and return down. Show control throughout movement. Use DB if a band is not available.
Single Arm Bent Over Lateral Raise
2-4 sets: 12-15 reps(each side); light to moderate weight band
*Focus: Same band setup as previous movement. Bend at a 45-90 degree angle with the torso and stand parallel to the rig. The working arm (farthest from the rig) will raise the arm to the side to shoulder height. Show control throughout and keep core engaged.
GHD Hip Raise
2-5 sets: 20 reps; unloaded or holding a plate or DB
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Walking Double DB Lunge
2-4 sets: 25 yds (moderate weight in each hand)
DB’s can be held by the sides or on the shoulders
*Focus: Use straps or grips if needed so grip is not an issue. Use a weight that will allow for control with each step and focus on glute engagement with each step.
