- https://www.youtube.com/watch?v=FFFT8H0jWFoIf you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
- Teams of 24 Rounds (each/1:1)15 Wall Balls (20/14)12 Pull-ups9 Box Jumps (24/20)15 Wall Balls (20/14)
- Clean and Jerk: Perform 10 singles within 70-80% of 1RM Clean and Jerk* Rest 60-90 seconds between sets *
- Estimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**Hip Halo Warmup-into-Every minute (7:00 minutes)5 Wall Ball front squats5 Wall Ball Push Press5 Ring Rows5 Low Box Jumps + Step Down**2. Strength Prep**10:00 – 12:00Athletes have 10 reps to build in weight on Squat Clean and Jerk. Make sure athletes stay within the percentage range and if athletes don't have a 1RM then use this time as technique work and stay light. Have athletes partner up to save space and keep each other on track.**3. Workout Prep**- With Partner -1 set each5 Wall Balls5 Pull ups5 Box […]
- https://www.youtube.com/watch?v=dBgQ5zZdQvYIf you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
- Advance:5 sets (10:00)6-8 Kick up to Band +5 Sec. Hold 3 Kick up to Handstand + Forward RollIntermediate:5 sets (10:00)3-5 Kick up to Band or Wall +5 Sec. Hold 3 Headstand + Forward RollBeginner:5 sets (10:00)3-5 Box Walks3 Forward Rolls* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *
- 18:00 Amrap20/15 Calorie Assault Bike50ft Double Dumbbell Walking Lunge (50’s/35’s)20 Push-ups
- Estimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**Crossover Symmetry Warmup or Banded 7's-into-7 min AMRAP30 sec easy bike5 Jumping Squats10 Floor Plate Press10 Walking Lunge steps + Trunk Twist**2. Workout Prep**2 rounds15 sec. Bike (workout pace)10ft Dumbbell Walking Lunge5 Push Ups
- Estimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**Hip Halo Warmup-into-7 min AMRAP10-sec handstand hold10 Banded Good Mornings5 Double Dumbbell Deadlifts5 Dumbbell Hang Power Cleans5 Dumbbell Push Press**2. Strength Prep**Give athletes 10-12 minutes to work up to a heavy complex of 5 deadlifts + 3 Hang Power Cleans + 1 Push Jerk. Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until push jerk is completed. Cueing athletes to breathe with each Deadlift, Hang Power Clean, and final jerk will help keep athletes as organized/strong […]
- https://www.youtube.com/watch?v=PF1m5xyqXPcIf you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem