Public Whiteboard

Components

Body Weight Mostly

Workout

Competition Workout

GHD Hip Extension

Bottom-Up Single Arm ...

KIKR

Mobility

Settings

Workout

Mayhem Affiliate 06/14/2023

Announcements

We are currently on week 2/8 on our barbell cycle.
The CFB Dryathlon will be taking place on Sat, July 8th with time slots available at 8am, 9am, 10am and 11am. Ask a coach for more info,

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
8 min AMRAP
30 sec Row (easy)
20 sec Row (mod)
10 sec row (hard)
4 Up-downs to seal pose + step/jump over rower
2 Double Dumbbell Snatch (lightweight - build across)
2 Double Dumbbell Clean and Jerk (lightweight - build across)

2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
2 Burpee Over Rower
2 Double Dumbbell Ground to Overhead

Workout

BWM: Body Weight Mostly (AMRAP - Rounds and Reps)

AMRAP 40

Teams of 2

50 burpees

400 meter run

50 kettlebell swings

400 meter run

50 pull-ups

400 meter run

50 push-ups

400 meter run

WOD: Workout (5 Rounds for time)

Time cap each set: 2:45

Rx
5 sets (1 Set every 4 minutes)
12/10 Calorie Row
10 Burpee Over Rower
8 Double Dumbbell Ground to Overhead (35s/25s)

Rx+
15/12 Cal Row

12 Burpee Over Rower
9 DB G2O @ 50/35

Target time each set: 1:45-2:00

COMP: Competition Workout (5 Rounds for time)

2:45 CAP Per Set

5 sets (1 Set every 4 minutes)
18/14 Calorie Row
15 Burpee Over Rower
12 Double Dumbbell Ground to Overhead (50s/35s)

Strength/Accessory

GHD Hip Extension

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.

GHD Hip Extension
https://youtu.be/-C2OcAP9fg4

GHD Hip Extension

4 sets: 10 reps
*Rest 1:00-1:30 b/t sets

Bottom-Up Single Arm Standing KB Press

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

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

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press
https://youtu.be/xcNrIXFVgP4

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

Post Workout

KIKR: KIKR (Time)

50 Burpees For Time

This counts for the monthly challenge

Mobility (Checkmark)