Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep

3 sets:

7 Single Arm KB Front Rack Step Up (Each Leg)

3 Turkish Get Up (Each Arm)

10 Medball Candlestick

4. Workout Prep (Done after all the lifting)

1 Set (at workout pace):

5/3 Cal Echo/Assault Bike

3 Burpee Box Jump Over (At workout height)

Movement prep

3 Sets:

– 7 Goblet Hold Cossack Squat (each leg)

– 20 second push up (10 seconds on way up & 10 seconds on the way down)

– 5 Banded Kettlebell Overhead Squat with PVC Pipe

Strength (lower)

Back Squat (5-5-3-2-1)

Back Squat for load:

5 reps @ 70%

5 reps @ 80%

3 reps @ 90%

2 reps @ 95%

1 rep @ 100%

* Rest as needed between sets *

Front Squat (3×5)

Front Squat:

5 reps @ 75%

5 reps @ 80%

5 reps @ 85%

* Superset with 7 single leg box jumps (each) + 3 Max rep Vertical Jump

Record each set as 1 of your scores for load

Go right into the Single Leg Box Jumpd + Max Jump (10 sec. transition)

Accessory

3 sets:

10 Weighted Med Ball Knee Ups

10 Side Plank Lifts (each side)

10 Single-arm Kettlebell Deadlift (each side)

30-sec Weighted Back Extension Hold