Public Whiteboard

Components

Metcon

DB Good Mornings

Seated Arnold Press

Settings

Workout

Mayhem Affiliate 10/20/2022

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Kip Swings
10 Alternating V-ups
5 Clean Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Power Cleans (empty bar)

2. Workout Prep
With Partner
3 sets:
5 Synchro Toes to Bar
2 Power Cleans (each/ build up in weight)

Workout

Metcon (Time)

"April 15, 1912"

Freedom (RX'd)
Teams of 2
50 Synchro Toes to Bar
50 Power Cleans (155/105)
50 Synchro Toes to Bar

Individual Option:
50 Toes to Bar
25 Power Cleans (155/105)
50 Toes to Bar

(KG conv: PC 70/48)

Independence
Teams of 2
50 Synchro Knees to Elbows
50 Power Clean (135/95)
50 Synchro Knees to Elbows
(KG conv: PC 61/43)

Liberty
Teams of 2
50 Synchro Hangin Knee Raises
75 Dumbbell Cleans (light)
50 Synchro Abmat Sit ups

Target time: 9-11
Time cap: 15 minutes

Accessory

DB Good Mornings (4 sets of 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

DB Good Mornings
https://youtu.be/7T_cWbUzMwM

Seated Arnold Press (4 sets of 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

Seated Arnold Press
https://youtu.be/D07XHj7G7iA

Cooldown/Mobility

Metcon (No Measure)

1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose