Reminder: Christmas Party 12/14 RSVP!
Lots of great things coming in 2025, Stay Tuned!!
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 – all to power position
3x High Hang Clean + 3x Hang Clean + 3x Clean – all to power position
*Do a set every 2 minutes.
2 Sets
2 Clean @80-85% 1RM Clean
3 Sets
2 Clean @85-90% 1RM Clean
*Done as singles for all reps.
Movement Prep/Activation
1 Set
1:00 Cardio
10 Single Arm Front Squat (each arm, light)
5 No Jump Burpee
10 Single Arm Press (each arm, light)
5 Box Jump w/Step Down
-Then-
Warm up to workout weight.
Workout Prep
1 Set (at workout pace):
3 Dumbbell Front Squats (at workout weight)
3 Box Jumps (at workout height)
3 Dumbbell Shoulder to Overhead (at workout weight)
3 Burpee Over Dumbbell
50 Dumbbell Front Squats (2×35/25)
50 Box Jumps (24/20)
-rest 3 minutes-
50 Dumbbell Shoulder to Overhead (2×35/25)
50 Burpee Over Dumbbell
-rest 3 minutes-
25 Dumbbell Front Squats (2×35/25)
25 Box Jumps (24/20)
-rest 2 minutes-
25 Dumbbell Shoulder to Overhead (2×35/25)
25 Burpee Over Dumbbell
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Time sets 1 and 2: 5-6 minutes
- Target Time sets 3 and 4: 8 minutes
- Time Cap sets 1 and 2: sub 3 minutes
- Time Cap sets 3 and 4: 4 minutes
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
20x 90/90 Rotations
1 Minute Calf & Big Toe Stretch
15x Bootstrappers
2x 10 Foam Roll Up Wall
90/90 Rotations
Calf & Big Toe Stretch
Bootstrappers
Foam Roll Up Wall
Dumbbells are in our future