Public Whiteboard

Components

Back Squat

Body Weight Mostly

KIKR

Workout

Competition Workout

Mobility

Settings

Workout

Mayhem Affiliate 08/18/2023

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 Sets:
10 Box Step Ups
10 Kip Swings
10 Bird Dogs
5 Muscle Cleans
5 Back Squats

2. Strength Prep
3 Rep Back Squat

3. Workout Prep
3 sets:
2 Box Jumps (build in height)
2 Toes to Bar
2 Hang Power Cleans (Build in weight)

Strength/Accessory

We are currently on week 2/8 on our current cycle

Back Squat

Back Squat:
- Heavy 3 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

BWM: Body Weight Mostly (Time)

18 CAP

7 Rounds

8 OH Lunge (45/25lb Plate)

5 Burpee Pullups

3 Wall Walks

KIKR: KIKR (AMRAP - Reps)

Tabata Row (cals - 20/10)

WOD: Workout (Time)

18 CAP

RX
50 Box Jumps (20/16)
10 Hang Power Cleans (75/55)
30 Toes to Bar
10 Hang Power Cleans (95/65)
30 Box Jumps (24/20)
10 Hang Power Cleans (115/80)
15 Toes to Bar
10 Hang Power Cleans (135/95)
10 Box Jumps (24/20)
10 Hang Power Cleans (155/105)

RX+
50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)
40 Toes to Bar
10 Hang Power Cleans (115/80)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)
20 Toes to Bar
10 Hang Power Cleans (155/105)
10 Box Jumps (30/24)
10 Hang Power Cleans (175/115)

Target time: 13-15 minutes

COMP: Competition Workout (Time)

18 CPA

50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)
40 Toes to Bar
10 Hang Power Cleans (115/80)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)
20 Toes to Bar
10 Hang Power Cleans (155/105)
10 Box Jumps (30/24)
10 Hang Power Cleans (185/125)

Post Workout

Mobility (Checkmark)