6/27/2024

“I do not like the Cone of Shame”

Affiliate Compete (RX+)

3:00 AMRAP

30 GHDs

Max Burpees to Bar

-Rest 2:00-

4:00 AMRAP

30 GHDs

Max Burpees to 12inch Target

-Rest 2:00-

5:00 AMRAP

30 GHDs

Max Burpee Broad Jump (4ft/3ft)

Freedom (RX'd)
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)

Independence
3:00 AMRAP
25 V-Ups (Or GHDs)
Max Burpees 
-Rest 2:00-
4:00 AMRAP
25 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
25 V-Ups (Or GHDs)
Max Burpee Broad Jump (3ft/2ft)

Liberty
3:00 AMRAP
20 Sit Ups
Max Up Downs
-Rest 2:00-
4:00 AMRAP
20 Sit Ups
Max Up Downs to Bar
-Rest 2:00-
5:00 AMRAP
20 Sit Ups
Max up Down + Box Step Up (20)

• Target number of reps each set:
  Set 1: 30+ Reps
  Set 2: 30+ Reps
  Set 3: 25+ Reps

• Minimum number of reps before scaling: 
  Set 1: 20 Reps
  Set 2: 20 Reps
  Set 3: 15 reps

Mayhem Mini-Pump: Leg Day

4 Rounds

• 8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7

• 15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7

-Rest 1 min between rounds-