- 1 min seal pose1 min bicep stretch on wall1 min tricep lacrosse ball smash (each side)
- 3 Rounds:10 Deficit Pushups @ moderate weight RPE 710 Bent Over Barbell Row @ moderate weight RPE 710 Single Arm Standing Tricep Extension w/ band (each side) @ moderate weight RPE 710 DB Spider Curls @ moderate weight RPE 710 Overhead Plate Situps:30 GHD Hip Raise Hold10 Side Star Plank Reach Throughs (ecah side):30 Hanging L-sit hold30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)*Rest 3 minutes b/t rounds
- Mayhem Affiliate version of the 2024 Team Quarterfinal Event 2 workoutFreedom (RX'd)Teams of 240-20-10Synchro Alternating Dumbbell Snatches (50/35)Synchro Toes-to-Bar(KG conv: 22.5/15 DB)Note: if space for synchro toes to bar is an issue, instead have athlete one perform 40 snatches while athlete two performs 40 toes to bar. When both athletes are done, switch and repeat. Continue in this manner for the 20s and 10s.* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine-into-3 sets:10 Walking Lunge Steps Arm Extended Overhead10 Kip Swings10 Suitcase Deadlifts (each)10 Hang Dumbbell Snatch10 Alternating V-Ups2. Workout PrepWith Partner3 sets:4 Synchro Dumbbell Snatch (build in weight)4 Synchro Toes to Bar
- 1 min lacrosse ball pec smash (each side)1 min overhead elbow grab tricep stretch (each side)1 min tricep lacrosse ball smash (each side)
- 4 Rounds10 DB Good Mornings @ moderate weight – maintain quality RPE 78 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 710 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7-Rest 1 min between rounds-
- Freedom (RX'd)120/100 Calorie Row80 Bench Press (115/75)40 Box Jump Overs (24/20)(KG conv: 52/34 BP)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine-into-10:00 AMRAP10 Banded Pull Aparts10 Single Arm Alternating Dumbbell Bench Press (each)10 Deadbugs5 Low Box Jumps2. Workout Prep2 sets:5/4 Calorie Row3 Bench Press (build in weight)2 Box Jump Overs (build in height)
- https://www.youtube.com/watch?v=hVca1bwbNps
- https://www.youtube.com/watch?v=oAYPAMDt-fo