Mayhem Affiliate 05/13/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />10 min AMRAP<br />150m Row<br />5 wall balls<br />3 Step-ups (each side)<br />3 Devil’s Press<br /><br /><strong>2. Workout Prep</strong><br />- With Partner -<br />1 set<br />5 Wall Balls (each)<br />20 sec. Row (each)<br />5 Box Jumps (each)<br />2 Devils Press (each)</p>
Workout
Workout (Time)
<p><strong>Toucan</strong></p><p> </p><p>Freedom (RX’d)<br />Teams of 2<br />250 Wallballs (20/14)<br />200/150 Calorie Row<br />100 Box Jumps (24/20)<br />50 Devil’s Press (50’s/35’s)<br />(KG conv: WB 9/6, DP 22.5/15)<br /><br />Individual Option:<br />100 Wallballs (20/14)<br />100/75 Calorie Row<br />50 Box Jumps (24/20)<br />25 Devil’s Press (50’s/35’s)<br />(KG conv: WB 9/6, DP 22.5/15)<br /><br />Independence<br />Teams of 2<br />200 Wallballs (14/10)<br />150/120 Calorie Row<br />100 Box Jumps (20/16)<br />50 Devil’s Press (35’s/25’s)<br />(KG conv: WB 6/4, DP 15/10)</p><p> </p><p>Liberty<br />100 Wall Ball Thrusters (light)<br />75/60 Calorie Row<br />50 Box Step-ups (20/16)<br />25 Dumbbell Clean and Jerks (light)</p><ul><li>Target time: 24-26 minutes</li><li>Time cap: 30 minutes</li></ul>
Option 1: Gymnastics Skill Work
Rope Climbs (Checkmark)
<p>Rope Climbs: Week 2 Day 2<br /><br />12 minute EMOM (complete as much work as possible within the minute)</p><ul><li>Minute 1: Advanced & Intermediate: Chin Ups, Scaled: Toe Assist Chin Ups</li><li>Minute 2: V-Ups on Floor</li><li>Minute 3: Plate Pinch Carries [15/10lb plates]</li><li>Minute 4: Rest</li></ul>
Option 2: Mayhem Mini-Pump – Glutes and Shoulders
Mayhem Mini Pump (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7</li><li>10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7</li><li>10 GHD Hip Raise @ moderate weight – maintain quality RPE 7</li><li>10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min b/t rounds-</p>
Mobility
Mobility
<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><p></p>
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