WOD
Tuesday 09.08.2020
POSTED ON September 7, 2020
Tuesday | 09.08.2020
Tuesday 09/08
Warm Up: Min 0-15
### [Mayhem Hip Halo Activation](https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)
* 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
**Strength Prep**
3 sets
3 Tempo Front Squats (3 secs down/3 sec pause)
30 sec. Knee Plank (elbows)
into –
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Front Squat 2×2,6×3@80%
– Complete a set every 90 seconds, on the 3rd – 8th set complete 3 reps –
* Use same weight for all 8 sets
**Workout Prep (After Strength)**
2 sets
20 Sec. Assault Bike (Workout Pace)
6 KB Swings (moderate weight)
Workout: Min 30-50
27-21-15-9
Calorie Assault Bike
KettleBell Swings (70/53)
*Women Cals. 21-15-10-6
* Target time:8-10 minutes
* Time cap: 15 minutes
* The Scaling aim is for athletes is for athletes to maintain a good effort while staying within the target time frame.
* Scaling option
21-15-9-6
Calorie Assault Bike
KettleBell Swings (53/36)
*Women Cals. 16-12-8-4
Accessory: Min 50-60
3 sets
12 Dumbbell Seated Z-Press
8-12 Glute Ham Raises
