Public Whiteboard

Components

Bench Press

High Box Jumps

Workout

Mobility

Settings

Workout

Mayhem Affiliate 07/19/2023

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Bench Press (empty bar - build across)
10 Plate toe touch (each side)
3 Box Step Up (each side)
30-sec run (easy pace)

2. Strength Prep
We will be working back and forth between Bench Press and Box Jumps.

3. Workout Prep
2 sets:
5 Ring Row
3 Bench Press (build in weight)
4 Dumbbell Box Steps

Strength/Accessory

Bench Press

5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*

High Box Jumps (Distance)

5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep

Workout

Workout (4 Rounds for reps)

Firehouse Subs

Freedom (RX'd)
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50/35) (24/20)
-rest 2:00 between sets-
(KG conv: DB 22.5/15)

Independence
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Dumbbell Bench (35s/25s)
Max Single Dumbbell Box Step Ups (35/25) (24/20)
-rest 2:00 between sets-
(KG conv: DB 15/10)

Liberty
4 Sets:
3:00 AMRAP
10 Ring Rows (Or Bent Over Dumbbell Rows)
10 Dumbbell Bench (light)
Max Box Step Ups (24/20)
-rest 2:00 between sets-