Midline Mayhem
MP Weekly Workout 18
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Day 1: The Core-Conditioning Chipper
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Day 2: Posterior Chain & Unilateral Power
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Day 3: Metabolic "Engine"
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Day 4: Explosive Lower Body & Stability
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Day 5: "The Grind" Full Body EMOM
Day 1: The Core-Conditioning Chipper
For time: complete all reps as fast as possible
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20 double-overs
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40 dumbbell goblet squats
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20 hanging knee raises
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12-15 dumbbell devil's press
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10 burpees
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12-15 dumbbell devil's press
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20 hanging knee raises
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40 dumbbell goblet squats
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20 double-overs
Day 2: Posterior Chain & Unilateral Power
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Single-leg RDL: 4 sets of 10 reps per leg
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Box jumps: 4 sets of 5 reps
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Bulgarian split squats: 3 sets of 12 reps per leg
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Kettlebell swings: 3 sets of 20 reps
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Glute bridge march: 3 sets of 45 seconds
Day 3: Metabolic "Engine"
Format: 20-minute AMRAP
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400m run
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15 wall balls
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15 russian twists with medicine ball
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10 alternating dumbbell snatches
Day 4: Explosive Lower Body & Stability
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Trap bar deadlift: 5 sets of 5 reps
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Walking lunges: 3 sets of 20 steps
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Medicine ball slams: 4 sets of 10 reps
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Hollow body hold: 4 sets of 45 seconds
Day 5: "The Grind" Full Body EMOM
Format: 24-minute EMOM
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Minute 1: 15 calories on rower or bike
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Minute 2: 15 dumbbell thrusters
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Minute 3: 50ft dual dumbbell front rack carry
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Minute 4: Rest
Repeat 6 times
