Calado_Vence_ Team_ WEEK 2

SEGUNDA

1. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets
1:00 Ski OR Row
14 Alt. Leg V-Up
14 Hanging Scap Retractions, 7 Kip to Swing
7 Single Arm Dumbbell Deadlift (each side) (light/moderate)
7 Single Arm Dumbbell High Pull (each side) (light/moderate)
-Then-
Warm Up to Power Snatch weight.
2. Workout Prep

1 set (at workout pace):

3 Toes to Bar
3 Power Snatch (at workout weight)
3. Barbell Prep - (Perform after the Barbell Prep from Strength)

A) Burgener Warm up Snatch - 3-5 reps at each position

B) Skill Transfer Exercises Snatch - 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

4. Cool Down - (after you are done with Everything in this Session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk,
etc.)
1-2 minute forearm smash with lacrosse ball, barbell or massage gun (each
side)
2 minute alternating wrist stretch

Croissant (Open & QuarterFinals)

27-21-15-9
Toes to Bar
Power Snatch (75/55)

TARGET SCORE
  Target Time: sub 8 minutes
 Time Cap: 12 minutes

Croissant (SemiFinals, & Games)

3 sets:
21-15-9 (1 set every 5 minutes)
Toes to Bar
Power Snatch (75/55)

TARGET SCORE
 Target Time each set: sub 4 minutes

 Time Cap each set: 5 minutes

Barbell Prep

3 Sets
10 Barbell Front Rack Lunge (build in weight each set)
20 Single Arm KB Swing (10 right arm/10 left arm)
10 Seated Straddle-Legged Double Dumbbell Shoulder Press
Barbell Front Rack Walking Lunge
Single Arm KB Swing
Seated Straddle Legged Double Dumbbell Shoulder Press

Snatch from Blocks (Mid Thigh) 3x3, 3x2

3 Snatch from Blocks @ 65% 1 RM Snatch

3 Snatch from Blocks @ 65% 1 RM Snatch
3 Snatch from Blocks @ 65% 1 RM Snatch
2 Snatch from Blocks @ 70% 1 RM Snatch
2 Snatch from Blocks @ 70% 1 RM Snatch
2 Snatch from Blocks @ 70% 1 RM Snatch

*Rest 2 minutes between sets.

* A altura da barra deve estar no meio da coxa.
Snatch Push Press + Pause Overhead Squat 2x4, 2x3

3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch

3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch

Back Squat 4x7

7 Back Squat @ 65% 1RM Back Squat

7 Back Squat @ 65% 1RM Back Squat
7 Back Squat @ 70% 1RM Back Squat
7 Back Squat @ 70% 1RM Back Squat

Good Morning 3x8

3 Sets x 8 Barbell Good Morning

*Build in weight each set.
*Perform a :30 Weighted Forearm Plank in between sets.

Mayhem Gymnastics [MG] Double Unders Capacity (Open,

QuarterFinals, SemiFinals, & Games)

For Time:
300 double unders

SESSÃO 2

1. Movement Prep/Activation and Increasing Heart Rate

8-12 minutes moving through:

15/12 Calorie Standing Bike Erg
20 Step Back Lunges
50’ Front Rack Carry (moderate)
-then-
Build to Front Rack Walking Lunge workout weight
2. Workout Prep

1 Set (at workout pace):

4/3 Calorie Standing Bike Erg
10’ Front Rack Walking Lunge (at workout weight)

Puff Pastry (SemiFinals & Games)

6 sets
AMRAP 3 Minute
25/20 Calorie Standing Bike Erg
50’ Front Rack Walking Lunge (185/125)
Max Calorie Bike Erg
-rest 2 minute b/t sets-

Mayhem Mini-Pump – Upper Body Posterior (SemiFinals & Games)

3-4 Rounds
12 Meadows Row (moderate weight)
12 Lat Pulldowns (moderate weight)
12 Double DB Incline Row (moderate weight)
-Rest 2 min b/t round-
Meadows Row
Lat Pulldowns – Neutral Close Grip
Double DB Incline Row

Zone 2 Cardio/Heart Rate (QuarterFinals, SemiFinals, & Games)

Perform 45-60 minutes of Zone 2.

Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
of 3-4).
Mayhem Ready: Beyond The Double Under

TERÇA
1. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets
1:00 Jog (increase pace each set)
:20-:30 Handstand Hold
3 Negative Handstand Push Up
2. Workout Prep

1 set (at workout pace):

100m Run
3 Strict Handstand Push Up
3. Barbell Prep - (perform after the Barbell Prep from Strength AND perform all
from the Power Position - aka no squatting)
Burgener Warm Up Clean
3x High Hang Clean + 3x Hang Clean + 3x Clean
 3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
6. Cool Down - (after you are done with Everything in this Session):
3-5 minutes of easy cardio (this can be walk, a slow machine ride, walk, etc.)
1-2 minute Lacrosse Ball Trap Smash (each side)
CrossOver Symmetry Recovery - Perform 6 second negatives with the same
routine shown here

Cream Cheese Danish (Open & QuarterFinals)

5 Sets
400m Run
10 Strict Handstand Push Ups
-rest 1 minute b/t sets-

TARGET SCORE
 Target Time each set: sub 2 minutes 30 seconds
 Time Cap each set: 3 minutes

Cream Cheese Danish (SemiFinals & Games)

5 Sets
500m Run
15 Strict Handstand Push Ups
-rest 1 minute b/t sets-

TARGET SCORE
 Target Time each set: sub 3 minutes
 Time Cap each set: 4 minutes

Barbell Prep

3 Sets
5 Strict Pull Up w/ 5 second dead hang in between reps.
20 Alt. Dumbbell Single Arm Walking Lunges (10 right leg/10 left leg)
5x 1 Dumbbell Push Up + 1 Single Arm DB Row (Push Up + Right Arm Row +
Left Arm Row)
Strict Pull Up
Dumbbell Suitcase Walking Lunge - Done with single arm holding Dumbbell.
Dumbbell Push Up + Single Arm Dumbbell Row

Power Clean 1x1

Build to a heavy power clean in 10 minutes.

Power Clean 10-8-6-4-2

10 Power Clean
8 Power Clean
6 Power Clean
4 Power Clean
2 Power Clean
-Rest as needed in between sets-

*These will be cycled. Move up in weight each set and build to a heavy set of 2
**Keep your movement fluid and precise!

5 Position Pause Clean Deadlift 5x1

5 Position Pause Clean Deadlift @ 85-90%% 1 RM Clean

5 Position Pause Clean Deadlift @ 85-90%% 1 RM Clean
5 Position Pause Clean Deadlift @ 85-90%% 1 RM Clean
5 Position Pause Clean Deadlift @ 85-90%% 1 RM Clean
5 Position Pause Clean Deadlift @ 85-90%% 1 RM Clean
*You will pause at 1” off ground, below the knee, above the knee, mid thigh and
power position.
*Remember to pause on the way up AND on the way down.
*If you have straps, then use them!

Bench Press 10-5-3-10-5-3

10 Bench Press
5 Bench Press
3 Bench Press
10 Bench Press
5 Bench Press
3 Bench Press

Mayhem Mini-Pump – Upper Body Anterior (SemiFInals & Games)

3 Rounds
12 Hex Press (moderate weight)
10 Standing Barbell Curl (moderate weight)
12 Flat Bench DB Chest Fly (moderate weight)
10 Barbell Skull Crushers (moderate weight)
-Rest 2 min b/t rounds-
Hex Press
Flat Bench DB Chest Fly
Barbell Skull Crushers

SESSÃO 2
1. Movement Prep/Activation - (Perform after the Row)

2-3 Sets
10 Lateral Box Step Up (each side)
10 Hanging Scap Retaction
:15 Bar Hang
-Then-
Build to Yoke Carry weight.
2. Workout Prep
1 Set (at workout pace):
10’ Sled Push (at workout weight)
25’ Hand over hand sled pull (at workout weight)
10’ Yoke Carry (at workout weight)

Strudel Dough (QuarterFinals, SemiFinals & Games)

Row
1000m Easy, 1 Min Rest
5x (500m at Moderate Pace, 2 Min Rest)
5x (100m at Hard Pace, 30 Sec Rest)
1000m Moderate
Macaron (SemiFinals & Games)

3 sets:
100’ Sled Push (2x45/1x45)
50’ Hand over hand sled pull (2x45/1x45)
100’ Yoke Carry (455/315)
50’ Hand over hand sled pull (2x45/1x45)
100’ Sled Push (2x45/1x45)
-rest 1:2 b/t sets-

TARGET SCORE
 Target Time each set: sub 4 minutes
 Time Cap each set: 6 minutes

Mayhem Ready - Shoulder Overhead Long Lever vs Short Lever 1

QUARTA

1. Barbell Prep - (Perform after the Barbell Prep from the Strength)

Snatch:
A) Burgener Warm up Snatch - 3-5 reps at each position
B) Skill Transfer Exercises Snatch - 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
2. Movement Prep/Activation and Increasing Heart Rate - (Perform after the
strength)

8-12 Minute moving through:

1:30 Ski (OR Row) (moderate)
3 Strict Pull Ups, 6 Hanging Knee Raises
1 halfway Rope Climb
10 Overhead Squat (empty bar)
-Then-
Build to Overhead Squat weight.
3. Workout Prep

1 Set: (at workout pace)

1 Rope Climb
3 Overhead Squat (at workout weight)
4. Cool Down - (after you are done with Everything in this Session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk,
etc.)
1-2 minute Quad Smash (each side)
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)

Barbell Prep

3 Sets
10 Single Arm Dumbbell Straight Legged Deadlift (5 right leg/5 left leg)
10 Alternating Single Leg Toes To Bar
10 Lunge Landmine Twists (5 each side)
5 Sandbag Clean Over the Shoulder (Be SUPER explosive!!)
Single Arm DB Straight Leg Deadlift
Alt Single Leg Toes to Bar
Landmine Lunge Twists
Sandbag Clean over the Shoulder

Power Snatch 3-3-2-2-1-1

Build to a heavy power snatch in 10 minutes.

Power Snatch 10-8-6-4-2

10 Power Snatch
8 Power Snatch
6 Power Snatch
4 Power Snatch
2 Power Snatch
-Rest as needed in between sets-

Floating Snatch Deadlift 4x5

5 Floating Snatch Deadlift @ 85% 1 RM Snatch

5 Floating Snatch Deadlift @ 85% 1 RM Snatch
3 Floating Snatch Deadlift @ 90% 1 RM Snatch
3 Floating Snatch Deadlift @ 90% 1 RM Snatch

*On the eccentric, go down until JUST before the barbell touches the ground,
but don’t let it touch! You’ll then move immediately into the next rep.

Cannoli (Open & QuarterFinals)

5-4-3-2-1
Rope Climbs
35-28-21-14-7
Overhead Squats (95/65)

TARGET SCORE
 Target Time: sub 10 minutes
 Time Cap: 15 minutes

Cannoli (SemiFinals & Games)

5-4-3-2-1
Legless Rope Climbs
50-40-30-20-10
Overhead Squats (95/65)

TARGET SCORE
 Target Time each set: sub 13 minutes
 Time Cap each set: 18 minutes
SESSÃO 2
Movement Prep/Activation

Echo OR Assault Bike

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

Cronut (QuarterFinals, SemiFinals & Games)

Echo (OR Assault) Bike

5 sets:
30/24 Calories at RPE5-6,
90 seconds at RPE2,
15 seconds at RPE9
-Rest 90sec b/t sets-

Mayhem Mini-Pump – Lower Body Push/Pull (SemiFinals & Games)

3-4 Rounds
10 Front foot elevated DB Split Lunge (each side) (light/moderate weight)
15 Seated Dumbbell Calf Raise (moderate weight)
10 Band Pull Through (moderate weight)
-Rest 2-3 min b/t round-
DB Box Step-Ups
Seated Dumbbell Calf Raise

Mayhem Ready: Shoulder Extension - Long Lever vs Short Lever 2

QUINTA
BikeErg: Lactate Threshold

3 Sets
3000m at RPE3
90 Sec at RPE8
*Rest 90 Sec between sets.
Mayhem Ready: Spend Time in These Shapes

SEXTA

1. Movement Prep/Activation and Increasing Heart Rate

3-4 Sets
25 Single Under
10 Single Arm KB Thruster (each side) (Light)
10 Box Jump w/Step Down (increase height each set)
2. Workout Prep

1 Set (at workout pace):

20 Double Unders
4 Wall Balls (at workout weight)
2 Box Jump Overs (at workout height)
3. Barbell Prep - (Perform after the metcon)
Clean:

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
 3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

4. Cool Down - (after you are done with Everything in this Session):

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk,
etc.)
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)(you choose which stretch you
get the most stretch out of)
1-2 minute Lacrosse Ball Glute Smash (each side)
1-2 minute Elbow to Floor Stretch (each side)

QUINTA
Lemon Tart (Open, QuarterFinals, SemiFinals & Games)

FULL SEND FRIDAY!!

2 Rounds
60 Double Unders
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
40 Double Unders
30 Wall Balls (20/14)
10 Box Jump Overs (24/20)
20 Double Unders
20 Wall Balls (20/14)
5 Box Jump Overs (24/20)

TARGET SCORE
 Target Time: sub 15 minutes
 Time Cap: 20 minutes

Barbell Prep

3 Sets
14 Double KB Overhead Walking Lunge (14 total steps)
:40 Push Up (Descent should take :20, Ascent should take :20)
20 KB Side Bend (10 right side/10 left side)
Double Kettlebell OH Walking Lunges
Push Up
Kettlebell Side Bends

Cleans from Blocks (Mid Thigh) 4x3

3 Cleans from the Blocks @ 70% 1RM Clean

3 Cleans from the Blocks @ 70% 1RM Clean
3 Cleans from the Blocks @ 75% 1RM Clean
3 Cleans from the Blocks @ 75% 1RM Clean
Bar height should be at Mid Thigh.

Tempo Front Squat 5x3

3 Tempo Front Squat @ 5.5/10 RPE

3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 6.5/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 7.5/10 RPE

*Tempo is the priority! Don’t pick weights where you cannot maintain tempo.
**Tempo: 3 Seconds Down, 2 Second Pause at the bottom

Push Press Barbell Cycling 10-8-6-4-2

10 Push Press
8 Push Press
6 Push Press
4 Push Press
2 Push Press
-Rest as needed in between sets-

*These will be cycled. Move up in weight each set and build to a heavy set of 2
**Keep your movement fluid and precise!

Mayhem Gymnastics [MG] Chest to Bar Capacity (Open,

QuarterFinals, SemiFinals, & Games)

Death by CTB
1 Strict Chest to Bar Pull Up + 2 Kipping/Butterfly Chest to Bar Pull Up
-rest 20 seconds-
1 Strict Chest to Bar Pull Up + 4 Kipping/Butterfly Chest to Bar Pull Up
-rest 20 seconds-
1 Strict Chest to Bar Pull Up + 6 Kipping/Butterfly Chest to Bar Pull Up

Continue to add 2 reps for each Kipping/Butterfly Chest to Bar Pull Up round
until failure [Failure is not being able to go unbroken]
SESSÃO 2

1. Movement Prep/Activation

3 Sets
1:00 Ski (your choice) (easy to moderate)
10 Inchworms
1-2 Halfway Wall Walks

2. Workout Prep

1 Set (at workout pace):

1 Wall Walk
3 Calorie Ski

Baklava (QuarterFinals, SemiFinals & Games)

AMRAP 8 minutes
2, 4, 6 8…
Wall Walk
*15/12 Calorie Ski after each set of wall walks

-Rest 4 minutes-

Amrap 8 minutes
2, 3, 4, 5, 6…..
Wall Walk
*15/12 Calorie Ski after each set of wall walks

TARGET SCORE
 Target Reps each set: 105/90+ reps
 Minimum Reps before scaling each set: 90/78 reps

Zone 2 Cardio/Heart Rate (SemiFinals & Games)

Perform 45-60 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
of 3-4).

Mayhem Ready: Only You Can Prevent Elbow Hell

SABADO

1. Barbell Prep
A) Burgener Warm up Snatch - 3-5 reps at each position
B) Skill Transfer Exercises Snatch - 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
2. Movement Prep/Activation and Increasing Heart Rate - (Perform after the
strength)

6-8 minutes moving through:

1:00 Echo Bike (increase pace each set)
15 Banded Good Morning
5 Dumbbell Suitcase Deadlift (moderate) (each side)
-Then-
Warm Up to Deadlift weights.
3. Workout Prep

1 Set (at workout pace):

3 Cal Echo Bike
1 Deadlift (at first workout weight)
3 Cal Echo Bike
1 Deadlift (at second workout weight)
3 Cal Echo Bike
1 Deadlift (at last workout weight)
4. Cool Down - (after you are done with Everything in this Session):

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk,
etc.)
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
Nota: Nos sábados, você terá três opções, dependendo de como está se
sentindo física e mentalmente.

Snatch 1x1
Option A - Build to a 9-9.5/10 RPE

Clean & Jerk 1x1

Option A - Build to a 9-9.5/10 RPE

Power Snatch Waves

Option B: Power Snatch Waves

Snatch 5x1
Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles

Clean & Jerk 5x1

Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles

Continued Lifting
Regardless of what option, you will follow with:

Back Squat 1-1-1-1-1-1-1

Take 7 TOTAL sets to build to a heavy single for the day. Include your warm
ups.

Eclairs (Open & QuarterFinals)

2 sets:
21 Deadlifts (275/185)
21/17 Calorie Echo Bike
15 Deadlifts (315/225)
21/17 Calorie Echo Bike
9 Deadlifts (365/265)
-rest 5 minutes b/t sets-

TARGET SCORE
 Target Time each set: 5-6 minutes
 Time Cap each set: 8 minutes
Eclairs (SemiFinals & Games)

2 sets:
21 Deadlifts (315/225)
28/21 Calorie Echo Bike
15 Deadlifts (365/265)
28/21 Calorie Echo Bike
9 Deadlifts (405/295)
-rest 5 minutes b/t sets-

TARGET SCORE
 Target Time each set: 7-8 minutes
 Time Cap each set: 10 minutes

Accessory Work

3 Sets
10 Barbell Back Extensions
30 GHD Russian Twist
10 Heel Elevated Goblet Squat
5 Tall Box Jump

5 Sets of 100 ft Sled Sprint

Pick a weight that you can move moderately fast. I want some resistance, but I
want a full blown sprint!
Barbell Back Extension
GHD Weighted Russian Twist - Not weighted.
Heel Elevated Goblet Squats
Tall Box Jumps

Apple Strudel (SemiFinals & Games)

5 Sets:
4/3 Pegboards
50’ Handstand walk (with double obstacle)
6/5 Muscle Ups
-rest 1:1 b/t sets-

TARGET SCORE
 Target Time each set: sub 3 minutes
 Time Cap each set: 4 minutes
Zone 2 Cardio/Heart Rate (QuarterFinals, SemiFinals, & Games)

Perform 45-60 minutes of Zone 2.

Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
of 3-4).

Mayhem Mini-Pump – Arms/Core OPTIONAL

3-4 Rounds
15 Inverted Skull Crusher
15 DB Preacher Curl
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels
30 yd Banded KB Overhead Walk
-Rest 1-2 minutes b/t sets-
Inverted Skull Crusher
DB Preacher Curl

Mayhem Ready: 10min Posterior Chain Roll out

DOMINGO

Cool Downs to choose from

Cool Down - (after you are done with Everything in this Session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk,
etc.)
Hips/Glutes
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
1-2 minute Quad Smash (each side)
1-2 minute Lacrosse Ball Glute Smash (each side)
2 minute Spiderman Stretch (each side)
1-2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
Shoulders
1-2 minute Lacrosse Ball Trap Smash (each side)
CrossOver Symmetry Recovery - Perform 6 second negatives with the same
routine shown here
Hamstrings
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
Ankles/Calves
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch you get the most stretch out of)
Low Back
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
Lats
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (choose any 3) (each side)
Chest
1 minute or Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash
Option 2 (each side)
2 minute Chest Stretch (each side)
Wrist
2 minute alternating wrist stretch

Swim Workouts

2x 150m (100m Swim/50m Kick), 15 Sec Rest

300m (150m Pull/150m Swim Fast)
-Rest 30 Sec-
300m (150m Kick w/Short Fins/150m Swim w/Short Fins Fast)
-Rest 1 Min-
6x 50m (25m Swim/25m Any Drill), 15 Sec Rest
200m (100m Pull/100m Swim Fast)
-Rest 30 Sec-
200m (100m Kick w/Short Fins/100m Swim w/Short Fins Fast)
-Rest 1 Min-
6x 50m (2x Sprint/1x Easy), On 1 Min
50m Cool Down
Total: 1950m