9 Weeks
Week of February 19 through week of April 15
2 Rounds through the following:
AMRAP 3 Minutes
500/400m Ski
Max Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike)
Max Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
500/400m Row
Max Pistols
-rest 1 Minute-
AMRAP 3 Minutes
1000/800m Bike Erg
Max Handstand Push Ups
-rest 1 Minute-
*No additional rest between rounds.
SCORE = ONLY reps of movement after machine
Target Reps each set: 15+ (10+ for bar muscle ups)
Minimum Reps before scaling each set: 10 (5 for bar muscle ups)
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
)
*:20 Hold in a 4″ quarter squat after last repetition on each set.
6 minutes on the minute
odd minute: 10 Toes To Ring
even minute: 10 Toes To Bar
1. 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
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Cardio (athlete choice)
10 Kip to Swing
5 Kipping Chest to Bar Pull Up
5 No Jump Burpee
5 Box Jump w/Step Down
10 Slow/Tempo Lateral Box Step Up (each leg, low)
:30 Handstand Hold w/Tempo descent into the bottom of Handstand Push Up at the end of each set.
-Then-
Warm Up to all workout movements.
3. Workout Prep
1 set (at workout pace):
100m Ski
2 Bar Muscle Ups
2 Burpee Box Jump Over (24/20)
2 Pistols (each leg)
2 Handstand Push Ups