8. Oktober 2022
Okt
08
Bring Sally Up w/ Burpees
then
3 rds*
– 15 PVC Pass Throughs
– 10 PVC Push Snatch Push Press
– 5 PVC Overhead Squats
– 5 Worlds greatest stretch (e/s)
*can increase BB/weight in 2. & 3. rd
2. Workout Prep
3 rds
– 4/5 Burpees
– 2 Squat Snatch (build up in weight)
00:00 – 12:00 min:
In 12 min each athlete works up to the following (unbroken) complex of:
– 1 Hang-Squat-Snatch + 2 OHSs + 1 Squat-Snatch
Score: Add both weights together (A=60 kg; B=50 kg -> Score=110 kg)
(2 min rest between Workout A & B -> change to Workout weights)
14:00 -23:30 min:
5 rds
AMRAP 1:30
– 12* sync. Burpees (Body on floor and Jump must be sync.)
– Max Power-Snatches @40/60 (alt. Athletes)
30 sec rest between rds
*Burpees should take max. 45 sec.
Scale accordingly.
Mayhem Mini-Pump – Arms/Core
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rds
– 10 Diamond Push-Ups
– 10 Chin-Ups
– 15 Bent Over Banded Tricep Extension
– 15 Single DB Double Head Curl
– 15 Overhead Plate Sit-Ups
– 7 Alligator Rolls (each side)
– 30 sec Face-Up Chinese Plank
– 30m Offset Overhead Farmer Carry (left overhead/right farmer hold)
– 30m Offset Overhead Farmer Carry (right overhead/left farmer hold)
-Rest 2 min b/t rds-
Banded Pushups
Overhead Plate Situps
Alligator Rolls
Face-Up Chinese Plank
Offset Overhead Farmer Carry
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
