Mayhem Affiliate 03/28/2023
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Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />2 min Choice of Machine<br />-into-<br />3 Rounds (each)<br />Partner Rowling – 100m<br />*Penalty is over/under number multiplied by 5 in single unders (Max 10)<br /><br /><br />2. Workout Prep<br />2 sets:<br />5/4 Calorie Row (workout pace)<br />10 Double Unders</p>
Workout (3 Rounds for reps)
<h4><strong>Cassie Lang</strong></h4><p>Freedom (RX’d)<br />3 sets:<br />21-15-9*<br />Calorie Row<br />42-30-18<br />Double Unders<br />-Rest 3 minutes between sets-<br />*Women’s calories: 16-12-8<br /> </p><p>Independence<br />3 sets:<br />16-12-8 (14-10-6)<br />Calorie Row<br />32-24-16<br />Double Unders<br />-Rest 3 minutes between sets-</p><p> </p><p>Liberty<br />3 sets:<br />12-10-8 (10-8-6)<br />Calorie Row<br />36-30-24<br />SingleUnders<br />-Rest 3 minutes between sets-</p><p> </p><ul><li>Target time each set: 3:30-4:30</li><li>Time cap each set: 5 minutes</li></ul>
Skills and Drills (Checkmark)
<p>Week 3: Ring Muscle-up Progression<br /><br />Advance:<br />5 sets:<br />8-10 False Grip Ring Rows (inverted)<br />- rest 1 minute between sets -<br /><br />Intermediate:<br />5 sets:<br />6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)<br />- rest 1 minute between sets -<br /><br />Beginner:<br />5 sets:<br />6-10 Ring Rows (feet lined up under the rig/pull-up bar)<br />- rest 1 minute between sets -<br /><br />* Place one foot on a box, walk feet in, closer to the rig for less of an angle.</p>
Mobility (Checkmark)
<ul><li>1 min Calf Smash (each)</li><li>1 min Foam roll Hamstrings</li><li>1 min Barbell quad smash (each side)</li></ul>
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