Mayhem Affiliate 10/13/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />1 min choice of machine<br />3 Up-Downs<br />5 Single Arm Dumbbell Thrusters (each/lightweight)<br />5 Box Step Ups (each side)<br /><br />2. Workout Prep<br />2 sets: With Partner<br />6 Alternating V-Ups (Each/ while partners hold a plank)<br />2 Synchro Burpee Box Jump Overs</p>
Workout
Metcon (Time)
<h4>"Mike and Ike Sours"</h4><p>Freedom (RX’d)<br />Teams of 2<br />5 rounds<br />20 Alternating V-Ups (each)<br />* Partner Hold Plank (elbows) *<br />15 Synchro Burpee Box Jump Overs (24/20)<br /><br />Individual Option:<br />5 rounds<br />20 Alternating V-Ups <br />15 Burpee Box Jump Overs (24/20)</p><p> </p><p>Independence<br />Teams of 2<br />5 rounds<br />20 Alternating V-Ups (each)<br />(Partner Hold Plank (elbows))<br />12 Synchro Burpee Box Jump Overs (20/16)</p><p> </p><p>Liberty<br />Teams of 2<br />5 rounds<br />20 Sit ups (Partner hold plank)<br />15 Synchro Up Downs + Step Up</p><p> </p><p>Target time: 12-14 minutes<br />Time cap: 18 minutes</p>
Gymnastics
Skill Progression: Ring Muscle-Ups (Checkmark)
<p>Practice Ring Muscle Ups<br />- 10-12 minutes-</p>
Cooldown/Mobility
Metcon
<p>1 min couch stretch (each side)<br />1 min twisted cross (each side)<br />1 min Seal Pose</p>
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