1. Movement Prep/Activation
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike
5 Double DB Deadlifts (build across)
5 Double DB Hang Power Clean (build across)
5 Double Shoulder to Overhead (build across)
2. Workout Prep
1 set:
5/4 Calorie Bike (at workout pace)
2 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
2 Dumbbell Shoulder to Overhead
Megatron
Freedom (RX’d)
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)
(KG conv: 22.5/15 DBs)
Independence
18-15-12-9-6-3
Calorie Assault Bike
Dumbbell Deadlifts (35s/25s)
Dumbbell Hang Power Cleans (35s/25s)
Dumbbell Shoulder to Overhead (35s/25s)
(KG conv: 15/10 DBs)
*Womens Calories (15-12-9-7-5-3)
Echo Bike conversion: men (15-12-9-7-5-3), women (12-10-8-6-4-2)
Liberty
14-12-10-8-6-4
Calorie Assault Bike
Dumbbell Deadlifts (light)
Dumbbell Hang Power Cleans (light)
Dumbbell Shoulder to Overhead (light)
*Womens Calories (12-10-8-6-4-2)
Echo Bike conversion: men (12-10-8-6-4-2), women (11-9-7-5-3-1)
- Target time: 15-17 minutes
- Time cap: 20 minutes
*Build to a moderate weight and stay the same or build across all sets.
Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. 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.
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets