4:00 Clock:
10 Prone IYT (10 each)
5 Donkey Kicks (each)
10 Single Leg Glute Bridge (each)
10 Second Bottom of the Squat Hold
5 Box Jumps
Athletes Notes
3 sets:
30 seconds Single Arm Bodyweight Renegade Row (left)
30 seconds Single Arm Bodyweight Renegade Row (right)
-rest 60 seconds-
Athletes Notes
Repeat from June 1, 2023
Demo Video
Flow
0:00 – 0:30 Single Arm Bodyweight Renegade Row (left)
0:30 – 1:00 Single Arm Bodyweight Renegade Row (right)
1:00 – 2:00 Rest
2:00 – 2:30 Single Arm Bodyweight Renegade Row (left)
2:30 – 3:00 Single Arm Bodyweight Renegade Row (right)
3:00 – 4:00 Rest
4:00 – 4:30 Single Arm Bodyweight Renegade Row (left)
4:30 – 5:00 Single Arm Bodyweight Renegade Row (right)
Scaled
3 sets:
30 seconds Single Arm Elevated Bodyweight Renegade Row (left)
30 seconds Single Arm Elevated Bodyweight Renegade Row (right)
-rest 60 seconds-
Mayhem Moms
3 sets:
30 seconds Single Arm Elevated Bodyweight Renegade Row OR Kneeling Bodyweight Renegade Row (left)
30 seconds Single Arm Elevated Bodyweight Renegade Row OR Kneeling Bodyweight Renegade Row (right)
-rest 60 seconds-
For Time:
3-6-9-12-15-12-9-6-3
Box Jump Overs (24″/20″)
6-12-18-24-30-24-18-12-6
Air Squats
Athletes Notes
Workout Strategy and Flow
- Box Jump Over – for these we will start on one side of the box, jump up and then step down on the other side of the box. You do not need to stand up all the way! It will be very important as your legs start to fatigue that you feel confident in each jump at the box height you chose.
- Air Squats – these are easy numbers here compared to some of the reps we have seen in the past. However that doesn’t mean the volume won’t add up over time, especially when coupled with box jump overs. At the reps increase, take quick breaks if needed to shake the leggies out.
FLOW
3 Box Jump Overs, 6 Air Squats
6 Box Jump Overs, 12 Air Squats
9 Box Jump Overs, 18 Air Squats……
all the way up to 15 Box Jump Overs and 30 air squats and then back down the ladder.
A good way to remember the flow is that you will count by 3s on the Box Jump Overs and you will always do double the amount of box jump overs for your air squat reps.
Substitution
- If you don’t have access to a box, complete as Tuck Jumps OR Modified Tuck Jump
- If you don’t feel comfortable jumping, first attempt to lower the box height and then jump…if you don’t have the option to lower the box height, then you may scale to Box Step Overs
Backpack Option
For Time:
3-6-9-12-15-12-9-6-3
Box Jump Over (24″/20″) (No Backpack)
Backpack Back Squat
Scaled
For Time:
3-6-9-12-15-12-9-6-3
Step Up to Surface (24″/20″)
6-12-18-24-30-24-18-12-6
Squat to Chair
Mayhem Moms
For Time:
3-6-9-12-15-12-9-6-3
Box Step Overs or Modified Tuck Jump
6-12-18-24-30-24-18-12-6
Air Squats
3 sets:
30 seconds Single Dumbbell Renegade Row (left)
30 seconds Single Dumbbell Renegade Row (right)
-rest 60 seconds-
Athletes Notes
Repeat from June 1, 2023
Demo Video
- Dumbbell Renegade Row – complete all on one side. Focus on keeping your core tight and your hips from rocking side to side.
Flow
0:00 – 0:30 Single Arm Dumbbell Renegade Row (left)
0:30 – 1:00 Single Arm Dumbbell Renegade Row (right)
1:00 – 2:00 Rest
2:00 – 2:30 Single Arm Dumbbell Renegade Row (left)
2:30 – 3:00 Single Arm Dumbbell Renegade Row (right)
3:00 – 4:00 Rest
4:00 – 4:30 Single Arm Dumbbell Renegade Row (left)
4:30 – 5:00 Single Arm Dumbbell Renegade Row (right)
Mayhem Moms
3 sets:
30 seconds Single Arm Elevated Bodyweight Renegade Row OR Kneeling Bodyweight Renegade Row (left) – add a dumbbell IF you feel confident
30 seconds Single Arm Elevated Bodyweight Renegade Row OR Kneeling Bodyweight Renegade Row (right) – add a dumbbell IF you feel confident
-rest 60 seconds-
For Time:
3-6-9-12-15-12-9-6-3
Box Jump Overs (24/20)
Dumbbell Goblet Squats (50/35)
Athletes Notes
Workout Strategy and Flow
- Box Jump Over – for these we will start on one side of the box, jump up and then step down on the other side of the box. You do not need to stand up all the way! It will be very important as your legs start to fatigue that you feel confident in each jump at the box height you chose.
- Dumbbell Goblet Squat – these are easy numbers here compared to some of the reps we have seen in the past. However that doesn’t mean the volume won’t add up over time, especially when coupled with box jump overs. At the reps increase, take quick breaks if needed to shake the leggies out.
—–remember, we don’t want speed to stop us from completing a full squat rep. Aim to squat deep and stand tall every rep!! 🙂
FLOW
3 Box Jump Overs, 3 Dumbbell Goblet Squats
6 Box Jump Overs, 6 Dumbbell Goblet Squats
9 Box Jump Overs, 9 Dumbbell Goblet Squats
all the way up to 15 Box Jump Overs and 15 Dumbbell Goblet Squats and then back down the ladder.
Substitution
- If you don’t have access to a box, complete as Tuck Jumps OR Modified Tuck Jump
- If you don’t feel comfortable jumping, first attempt to lower the box height and then jump…if you don’t have the option to lower the box height, then you may scale to Box Step Overs
Mayhem Moms
For Time:
3-6-9-12-15-12-9-6-3
Box Step Overs or Modified Tuck Jump
Dumbbell Goblet Squat
1 Minute Walk
into
:30 Seated QL Stretch (each)
:30 Pigeon Stretch (each)
:30 Camel Pose
Athletes Notes