Mayhem Affiliate 01/31/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo Warmup<br />-into-<br />3 sets<br />5 Back Squats (empty bar- build across sets)<br />:30 Assault Bike (easy pace)<br />10 Ring Rows<br /><br />2. Strength Prep<br />Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Keep the chest nice and high while driving through the mid-foot.<br /><br />3. Workout Prep<br />2 sets:<br />5/4 Calorie Bike<br />4 Pull Ups</p>
Strength
Back Squat (Weight)
<p>5 Back Squats x 5 sets @65% of Heavy Single (Week 1)<br /><br />* Complete a set on the 2 minutes *</p>
Workout (Time)
<h4><strong>I Knew You Were Trouble</strong></h4><p>Freedom (RX’d)<br />For Time:<br />50/40 Calorie Assualt Bike<br />50 Pull-ups<br />50/40 Calorie Assault Bike</p><p> </p><p>Affiliate Compete (RX+)<br />5 Sets: (1 set every 3 minutes 30 seconds)<br />14/11 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)<br />7 Bar Muscle Ups<br />14/11 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)</p><p> </p><p>Independence<br />For Time:<br />40/32 Calorie Assualt Bike<br />35 Pull-ups<br />40/32 Calorie Assault Bike</p><p> </p><p>Liberty<br />For Time:<br />30/24 Calorie Bike<br />50 Ring Rows<br />30/24 Calorie Bike</p><p> </p><p>Target time: 7-9 minutes<br />Time cap: 12 minutes</p>
Mobility (Checkmark)
<p>1 min seal pose<br />1 min bicep stretch on wall<br />1 min tricep lacrosse ball smash (each side)</p>
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