5:00 Clock
10 Abductor Rocks (each)
10 Side Plank Reach Through (each)
20 Tibialis Raises
30 seconds of Push Ups
30 seconds of Air Squats
Athletes Notes
- Adductor Rock Backs
- Side Plank Reach Through
- Tibialis Raises – great exercise for strengthening the front muscle of the shin and to help prevent knee injuries.
- Push Ups or Knee or Incline Push Ups
- Air Squats
4 sets:
AMRAP 2 Minutes
15 Unbroken Air Squats
Max Lateral Burpees over the Line in time remaining
-rest 2:00 between sets-
Athletes Notes
Score
- Only scoring total burpees each set.
Workout Strategy and Flow
- Air Squats : I am forcing these to be unbroken today. I believe that you can definitely do this and if you need to scale the style of squat in order to do it, then check out M30 Scaled below!
- Lateral Burpee over the line : this is the only part being scored so we want to push through those hang squat cleans to get to these quickly. Focus on steady movement. Stay low when jumping over the line and get back down to the floor quickly.
- Good news, you get 2 whole minutes to recovery before doing another set. Try not to sit down and relax during these two minutes, but rather walk around and shake the legs out.
FLOW
0:00 – 2:00 15 Unbroken Air Squats then in the time remaining complete Max Lateral Burpees over the Line
2:00 – 4:00 Rest
4:00 – 6:00 Repeat for set 2
6:00 – 8:00 Rest
8:00 – 10:00 Repeat for set 3
10:00 – 12:00 Rest
12:00 – 14:00 Repeat for set 4
Scaled
4 sets:
AMRAP 2 Minutes
15 Squat to Chair
Max Elevated Up Down with Jump in time remaining
-rest 2:00 between sets-
Mayhem Moms
4 sets:
AMRAP 2 Minutes
15 Unbroken Air Squats
Max Modified Burpee in time remaining
-rest 2:00 between sets-
4 sets:
AMRAP 2 Minutes
10 Alternating Dumbbell Hang Squat Cleans (50/35)
Max Lateral Dumbbell Burpees in time remaining
-rest 2:00 between sets-
Athletes Notes
Score
- Only scoring total burpees each set.
Workout Strategy and Flow
- Alternating Single Dumbbell Hang Squat Clean : weight needs to be light enough that you can hang on for all 10 reps. We want to be on this dumbbell part for very little of the 2 minutes so we can get to the part that is actually scored.
- Dumbbell Lateral Burpees : this is the only part being scored so we want to push through those hang squat cleans to get to these quickly. Focus on steady movement. Stay low when jumping over the dumbbell and get back down to the floor quickly.
- Good news, you get 2 whole minutes to recovery before doing another set. Try not to sit down and relax during these two minutes, but rather walk around and shake the legs out.
FLOW
0:00 – 2:00 10 Alternating Dumbbell Hang Squat Cleans (50/35), then in the time remaining complete Max Lateral Dumbbell Burpees
2:00 – 4:00 Rest
4:00 – 6:00 Repeat for set 2
6:00 – 8:00 Rest
8:00 – 10:00 Repeat for set 3
10:00 – 12:00 Rest
12:00 – 14:00 Repeat for set 4
Mayhem Moms
4 sets:
AMRAP 2 Minutes
10 Alternating Single Dumbbell Hang Squat Clean
Max Modified Burpee in time remaining
-rest 2:00 between sets-
3 sets:
15 second Hollow Hold
15 Tuck Ups
15 second Hollow Hold
-rest 1:00 between sets-
*all done unbroken, straight from hold into tuck ups into hold
Score = emoji
Athletes Notes
Demo Video
Flow
15 second Hollow Hold straight into 15 Tuck Ups straight into 15 second Hollow Hold
-rest 1:00-
15 second Hollow Hold straight into 15 Tuck Ups straight into 15 second Hollow Hold
-rest 1:00-
15 second Hollow Hold straight into 15 Tuck Ups straight into 15 second Hollow Hold
Scaled and Mayhem Moms
3 sets:
15 second Boat Hold
15 Modified Flutter Kick
15 second Boat Hold
-rest 1:00 between sets-