Mayhem Affiliate 11/28/2022
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />2 sets<br />10 PVC Pass Throughs<br />5 PVC OVHS<br />-into-<br />6 min AMRAP<br />30-sec assault bike<br />5 Wall ball Squats<br />5 Wall ball Push press<br />5 Stepback Lunges (each side)<br /><br /><br />2. Strength Prep<br />Athletes will perform 3 Snatch Grip Push Press from the back rack followed by 1 overhead squat. Athletes will be building to a heavy single within 10 minutes. The bar can be taken from the rig. Athletes should ensure that they step back far enough from the rig so that, if an athlete needs to bail, they won’t drop the bar into the rig. If athletes cannot overhead squat, allow them to build to a heavy 3 regular push press + 1 front squat.<br /><br />3. Workout Prep<br />1 set:<br />5/4 Calorie Assault Bike<br />5 Wall Balls<br />10ft Overhead Plate Lunge</p>
Strength
Snatch Push Press + Overhead Squat (Weight)
<p>3 Snatch Push Press + 1 Overhead Squat:<br /><br />- Work up to a heavy in 10-12 minutes</p>
Workout (4 Rounds for reps)
<h4><strong>Huli Huli Chicken</strong></h4><p>Freedom (RX’d)<br />4 sets (New set every 5:00)<br />16/13 Calorie Echo<br />20 Wall Balls (20/14)<br />50ft Overhead Plate Walking Lunge (45/25)<br /><br />Independence<br />4 sets (New set every 5:00)<br />15/12 Calorie Echo<br />20 Wall Balls (14/10)<br />50ft Overhead Plate Walking Lunge (25/15)<br /> </p><p><br />Liberty<br />4 sets (New set every 5:00)<br />15/12 Calorie Bike Erg<br />15 Wall Ball Thrusters (light)<br />50ft Walking Lunge</p><p><br />Target time each set: 2:15-3 minutes<br />Time cap each set: 3:30</p>
Cooldown/Mobility (Checkmark)
<p>1:00 Barbell Quad Smash (each side)<br />1:00 Couch Stretch (each side)<br />1:00 Trap Smash (each side)</p>
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