Mayhem Affiliate 10/21/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hinshaw Warm Up (12-15 minutes)<br /><br />2. Workout Prep<br />3 sets:<br />50 yd down and back<br />3 Front Squats (empty bar)<br />3 Push Press (empty bar)<br />3 Thrusters (empty bar)<br />3 Up-Downs + Box Step Up (each side)</p>
Workout
Metcon (Time)
<h4>“I’ll never let go”</h4><p>Freedom (RX’d)<br />1000m Run<br />75 Thrusters (45/35)<br />25 Burpee Box Jump Overs (24/20)<br />(KG conv: 20/15) </p><p><br />Independence<br />1000m Run<br />75 Thrusters (35/25)<br />25 Burpee Box Jump Overs (20/16)<br />(KG conv: 15/11) <br /><br />Liberty<br />800m Run<br />50 Wall Ball Thrusters (light)<br />25 Up Down + Box Step Up (20/16)</p><p><br />Target time: 12-14 minutes<br />Time cap: 18 minutes</p>
Gymnastics
Metcon (Checkmark)
<h4>Skill Progression (Low Ring Muscle Up)</h4><p>Pratice Ring Muscle Ups<br />- 10 – 12 minutes-</p>
Cooldown/Mobility
Metcon
<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min Couch Stretch (each side)<br />1 min Trap Smash (each side)</p>
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