2. Mayhem Hip Halo Activation

* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

3 Sets
15/12 Calorie Ski (OR Row)
15/12 Calorie Bike
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing

4. Workout Prep

1 Set: (at workout pace)
8/6 Calorie Row
2 Burpee Box Get Over (at workout height)

5. Barbell Prep - (perform after the metcon)

A) Burgener Warm Up Clean - 3-5 reps at each position
  1. Down and up – “SPEED THROUGH THE MIDDLE”
  2. Elbows high and outside – “BAR CLOSE”
  3. Muscle Clean – “STRONG TURNOVER”
  4. Tall Power Clean – “PULL UNDER”, 2”, 4”, 6”
  5. Tall Clean – “PULL UNDER”
B) Front Squat Skill Transfer Exercises - 3-5 reps of each movement
  1. No Hands (aka Zombie) front Squat
  2. Front Squat
  3. Pause Front Squat (2 Seconds)
  4. One and a quarter front squat
  5. In the hole front squat
  6. Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

5 x 2 4/6/21 Push Press + Pause Push Jerk

Push Press + Pause Push Jerk:
- (2+1) x 3 sets (70-75% of Push Press)
- (1+1) x 2 sets (70-75% of Push Press)
* Rest 60-90 secs between sets
Add Score

Rocky IV

5 Rounds
20/16 Calorie Row
10 Burpee BoxJump Overs (30/24)
-Rest 2 Minutes 
Add Score

Comments

Kenny Schimpf

Kenny Schimpf 5 days, 3 hours ago / Reply

Rocky IV: 16:33

CRISTIN O'BRIEN

CRISTIN O'BRIEN 5 days, 4 hours ago / Reply

Rocky IV: 19:30

Patrick Lyon

Patrick Lyon 5 days, 4 hours ago / Reply

Rocky IV: 17:34

CRISTIN O'BRIEN

CRISTIN O'BRIEN 5 days, 4 hours ago / Reply

4/6/21 Push Press + Pause Push Jerk: 95 lbs

paulina Quay

paulina Quay 5 days, 10 hours ago / Reply

Rocky IV: 22:20
Notes: 20" box

paulina Quay

paulina Quay 5 days, 10 hours ago / Reply

4/6/21 Push Press + Pause Push Jerk: 95 lbs

Tiffany Durand

Tiffany Durand 5 days, 10 hours ago / Reply

4/6/21 Push Press + Pause Push Jerk: 75 lbs

Tiffany Durand

Tiffany Durand 5 days, 10 hours ago / Reply

Rocky IV: 21:49
Notes: Box step overs

Tiffany Durand

Tiffany Durand 5 days, 10 hours ago / Reply

Rocky IV: 21:49
Notes: Box step overs

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