Score Reps
Challenge: Complete 1 Mile Every Day (Walk or Run) for 31 Days in October!
You can do more, but only 1 mile will count per day toward your 31 mile goal
1 Rep = 1 Mile
*Do a set every 2 minutes.
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
Movement Prep/Activation
1-2 Sets
1:00 Row (moderate)
25ft Sled Push (empty)
7 Single Arm Kettlebell Suitcase Deadlift (each arm, moderate)
7 Single Arm Kettlebell Russian Swing (each arm, moderate)
7 Single Arm Kettlebell Front Squat (each arm, moderate)
-Then-
Warm Up to workout weight.
Workout Prep
1 Set (at workout pace)
25ft Sled Push (at workout weight)
2 Sandbag Cleans (at workout weight)
2 Sandbag Squats (at workout weight)
AMRAP 5 Minutes
100ft Sled Push (225/190)
10 Sandbag Cleans (100/70)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Squats (100/70)
100ft Sled Push (225/190)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Cleans (100/70)
10 Sandbag Squats (100/70)
Score: Rounds & Reps
- Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
- Target Rounds each set: 3+
- Minimum Rounds before scaling: 2.5
Choose 2 of the following:
15 Bootstrappers
45 Seconds Supine Twists
20 90/90 Rotations
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
Barbell Prep
Burgener Warm Up Clean – 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean