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I appreciate each and every one of you. I am excited for a deload week next week before kicking off the start of another cycle on September 2nd.
On a 5:00 Clock
25 Jumping Jacks
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
5 Donkey Kicks (each)
5 Dynamic Squat Stretches
Athletes Notes
5 Minutes to work through as many rounds as you can.
If you don’t have the space to do the warmup as written, then do 10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps
Every 2 minutes x 4 sets
8 Object Lat Pullovers @2121 or Superman with Scapular Retraction
4 Broad Jump + Vertical Jumps
Athletes Notes
Demo Videos
- Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack)
- Tempo Explanation down for 2 seconds, pause for 1 second at bottom, up for 2 seconds, pause 1 second at the top before the next rep.
- ORSuperman with Scapular Retraction
- Broad Jump + Vertical Jump
Flow
0:00 – 2:00 Complete 8 tempo object pull overs and 4 broad jump + vertical jump. Rest the remainder of time.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
Scaled
Every 2:00 for 4 Sets
8 Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack) OR 12 Superman with Scapular Retraction
4 Modified Tuck Jump – focus on form here.
Mayhem Moms
Every 2:00 for 4 Sets
8 Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack) OR 12 Dead Bug Floor Angel
8 Modified Tuck Jump – focus on form here.
EMOM 15 Minutes
Minute 1: Max Shuttle Runs (50ft)
Minute 2: Max Air Squats
Minute 3: Rest
Athletes Notes
Scoring
- Set 1 – total # of shuttle run reps (across entire EMOM)
- Set 2 – total # of air squat reps (across entire EMOM)
Workout Strategy and Flow
- This is a 5 set workout, so we want to be sure that we don’t start set 1 full send…that wouldn’t be sustainable or smart.
- I would recommend stopping around the 50-55 second mark to allow for a seamless transition to the next minute.
- Shuttle Run – for scoring, down 25ft and back 25ft is 1 rep. If you don’t complete a full rep by the end of the minute, it will not count in your score.
- Air Squats – you don’t need to go fast here to rack up reps. Just focus on consistent steady movement. If you take a break to shake it out, try to get right back to it quickly.
FLOW
0:00 – 1:00 Max Shuttle Runs
1:00 – 2:00 Max Air Squats
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
9:00 – 12:00 Repeat for set 4
12:00 – 15:00 Repeat for set 5
Substitution
- If you don’t have the space to complete shuttle runs, you can do max seconds of High Knees to Lateral Shuffle every 5 seconds counts as 1 rep.
Backpack Option
EMOM 15 Minutes
Minute 1: Max Backpack Shuttle Runs (50ft)
Minute 2: Max Backpack Back Squat
Minute 3: Rest
Scaled
EMOM 15 Minutes
Minute 1: Max Shuttle Walks (50ft) or Standing Marches
Minute 2: Max Squat to Chair
Minute 3: Rest
Mayhem Moms
EMOM 15 Minutes
Minute 1: Max Controlled High Knees to Lateral Shuffle
Minute 2: Max Alternating Dumbbell Squat Cleans
Minute 3: Rest
Every 2 minutes x 4 sets
8 Tempo Dumbbell Pullovers @2121
4 Broad Jump + Vertical Jumps
Athletes Notes
Demo Videos
- Dumbbell Pullover – this can be done on a bench or lying flat on the floor!!
- Tempo Explanation down for 2 seconds, pause for 1 second at bottom, up for 2 seconds, pause 1 second at the top before the next rep.
- Broad Jump + Vertical Jump
Flow
0:00 – 2:00 Complete 8 tempo dumbbell pull overs and 4 broad jump + vertical jump. Rest the remainder of time.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
Mayhem Moms
Every 2 minutes x 4 sets
8 Tempo Dumbbell Pullover @2121
8 Modified Tuck Jump – focus on form here.
EMOM 15 Minutes
Minute 1: Max Shuttle Runs (50ft)
Minute 2: Max Alternating Dumbbell Squat Cleans (50/35)
Minute 3: Rest
Athletes Notes
Scoring
- Set 1 – total # of shuttle run reps (across entire EMOM)
- Set 2 – total # of alternating dumbbell squat clean reps (across entire EMOM)
Workout Strategy and Flow
- This is a 5 set workout, so we want to be sure that we don’t start set 1 full send…that wouldn’t be sustainable or smart.
- I would recommend stopping around the 50-55 second mark to allow for a seamless transition to the next minute.
- Shuttle Run – for scoring, down 25ft and back 25ft is 1 rep. If you don’t complete a full rep by the end of the minute, it will not count in your score.
- Alternating Dumbbell Squat Cleans – you must switch arms every rep. Remember 1) make sure to breathe during this movement. and 2) the dumbbell touches the ground between each rep.
FLOW
0:00 – 1:00 Max Shuttle Runs
1:00 – 2:00 Max Alternating Dumbbell Squat Cleans
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
9:00 – 12:00 Repeat for set 4
12:00 – 15:00 Repeat for set 5
Substitution
- If you don’t have the space to complete shuttle runs, you can do max seconds of High Knees to Lateral Shuffle every 5 seconds counts as 1 rep.
Mayhem Moms
EMOM 15 Minutes
Minute 1: Max Controlled High Knees to Lateral Shuffle
Minute 2: Max Alternating Dumbbell Squat Cleans
Minute 3: Rest