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

30 Second Deadbug

5 Tempo Banded Goblet Squats 33X1

10 Tall Kneeling Kettlebell Curl

4. Workout Prep (Done after all the lifting)

Ski (or Row)

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

250m fast

Movement prep

Warm-up (No Measure)

3 sets:

30-second Deadbug with two Kettlebells (light)

5 Banded Goblet Squats (33×1)

10 Tall Kneeling Kettlebell Curls

Strength (lower)

Back Squat (10-8-6-4)

Back Squat:

10 reps @ 60%

8 reps @ 70%

6 reps @ 75%

4 reps @ 80%

* Rest as needed between sets *

Front Squat (3×5)

Front Squat:

5 reps @ 60%

5 reps @ 70%

5 reps @ 70%

* Rest as needed between sets *

I want you in as deep of a squat as possible with an engaged midline! In between sets perform 10/8 cal on assault bike for three total sets. SPRINT (90%+)

Record each set as 1 of your scores for load

Accessory

Metcon (No Measure)

3 sets:

10 Strict Toes to Bar or V -ups

5 Good Mornings (medium-heavy loading)

Back extension hold (30-seconds at the top)

30 Russian Twist