Mayhem Aerobic 1.1

Run 6 minutes for max distance

~1375 meters

Metcon

FT:

21 DB Hang Power Snatch each side, 45#

42 Cals Bike

15 DB Hang Power Snatch each side, 45#

30 Cals Bike

9 DB Hang Power Snatch each side, 45#

18 Cals Bike

9:41

Metcon

5 RFT:

20 KBS, 1.5 pood

10 Slam Balls, 40#

100 Single Unders

12:36

Metcon

EMOM until failure:

15 Cals Bike

LT = 13R

15R

*South Texas summer is here

Core

MF Knee CARs 1 x 1:30 ea @ 5#

3 Sets w/ 5# DBs

Hollow Hold w/ Hand to Opposite Foot x10ea

Hollow Hold Knee Tuck Crunch x10

Leg Raise Skull Crusher x10

Metcon

EMOM for as long as possible:

3 Burpees 

7 KBS, 1.5 pood

10 Wall Balls, 20#, 10'

5R + 3 + 7 + 5

*Hot and humid af

Metcon

FT:

15 PC&J, 135#

1:15

*Bike screen randomly stopped working so had to break up

*Rest 7 minutes, then FT:

30 Cals Bike

15 PC&J, 135#

2:58

Metcon

FT:

30 HPC, 115#

30 KTE

30 Thrusters, 115#

6:23

Metcon

AMRAP 10:

10 Power Clean and Jerks, 135#

10 Power Clean and Jerks, 155#

10 Power Clean and Jerks, 185#

Max rep Power Clean and Jerks, 205#

31 reps

Metcon

FT:

25 Cals Bike

9 Power Snatch, 135#

25 Cals Bike

6 Power Snatch, 155#

25 Cals Bike

3 Power Snatch, 175#

Goal = sub 8:15

7:23

Metcon

2 RFT:
50 Cal Row

40 Wall Ball, 10', 14#

20 KBS, 2 pood

10 Burpee Pullups

LT = 21:25

19:26

2 Sets each leg at once:

MF Hip Flexors x25 @ 15#

Hip Banded SL Knee Drive x5

Banded Sprint Step x15 fast

Str/Aux

Barefoot:

Rotational Lunge w/ medial Band Resisted Big Toe 3x8ea

SL RDLs Hip Flexion w/ medial Band Resisted Foot 3x8ea w/ 10# DBs

Poliquin Step Ups 3x15ea @ BW

SL Calf Eccentrics 3x15ea @ BW

Prone high speed knee flexion against stability ball 2 x 15 sec

Reverse Sled Drag x 5 minutes @ 90#

Str/Sta

EMOM 20:

1-5:  1 Snatch Pull + 1 High Hang Power Snatch + 1 OHS

6-10:  1 Snatch Pull + 1 Low Hang Power Snatch

11-20:  1 Snatch Pull + 1 Power Snatch

45# - 45# - 65# - 65# - 75#

95# - 105# - 110# - 115# - 125#

125# - 135# - 145# - 150# - 155# - 155# - 160# - 165# - 170# - 180#

Aux/Str

3 Sets w/ MF 5#:

Standing Lateral Raises x15

Glute Bridge Heel to Sky x15

Fire Hydrants x15

Side Lying Lateral Raise x15

Glute Kickback x15

Side Lying Knee Elevated Hip IR /w MF @ 5# - 1x12 each side w/ 5 sec iso at top 

Metcon

3 RFT:

10 Thrusters, 95#

20 Cals Bike

4:52

Metcon

FT:

21-15-9 Bike Cals

9-6-3 DBall Cleans, 150#

3:56

Burg Str 8.5

CSA + HHA

BB Prep:

Burgener WU Snatch PVC

Burgener WU Clean PVC

Snatch Skill Transfer PVC

Work:

Power Snatch 5x1 @ 135# - 150# - 165# - 175# - 185# PR

Power Clean and Jerk 3x1 @ 185# - 200# - 205#

Front Squat 3x1 @ 235# - 260# - 275#