Strength
a) Hang Squat Clean – 1×5, 1×4, 1×3, 1×2, 1×1
b) DB Lateral Raises – 5×8 (pause each rep at the top & lower slow)
—Superset a/b every 3:30. Each set should feel challenging. Shoot for 75-80% for the set of 5 & increase from there.
Conditioning
1:30 Min AMRAP x 12 w/ Partner
10 DB Hang Cleans 60/40# (RX+ = 70/50#)
6 Laps Farmers Carry 60/40# (RX+ = 70/50#)
Max Cal Assault Bike
WOD Notes: This is a 1:1 work/rest ratio interval. You will work for 90 secs & then rest for 90 sec. Goal is to have at least 25-30 sec on the bike each round. The point of this workout is to work on grip endurance & high power output on the bike. DB should feel challenging for 10 unbroken reps. One lap = 5 Mats. Score = total cals.
Assistance
a) Pallof Press – 3×12 (each side – pause with arms straight)
b) DB Reverse Flies – 4×15
“Carve Your Pumpkin” – Wk 4: Day #2
Hip Abduction (Lay on your side)
Option #1 – 1×15 + 3×8 Use Monkey Feet (heavier than last wk)
Option #2 – 4×10 Banded
Option #3 – 4×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.