Mayhem Affiliate 08/30/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />10:00 AMRAP<br />5 Single Leg RDL’s (each side)<br />5 Single DB Deadlifts (each side – build across)<br />5 Single DB Shoulder to Overhead (each side – build across)<br />30 sec single/double under/crossover practice<br /><br /><strong>2. Workout Prep</strong><br />2 sets:<br />2 Burpee Dumbbell Deadlifts (build in weight)<br />3 Dumbbell Shoulder to Overhead (build in weight)<br />5 Crossovers</p>
Workout
Workout (6 Rounds for reps)
<p><strong>Mikey, Data, Mouth, and Chunk</strong></p><p>Freedom (RX’d)<br />6 Sets<br />5 Burpee Dumbbell Deadlifts (2×50/35)<br />10 Dumbbell Shoulder to Overhead (2×50/35)<br />30 Crossover Single Unders (OR 45 Double Unders)<br />-rest 1:00 between sets-<br />(KG conv: 22.5/15 DBs)</p><p>Independence<br />6 Sets<br />5 Burpee Dumbbell Deadlifts (2×35/25)<br />10 Dumbbell Shoulder to Overhead (2×35/25)<br />25 Crossover Single Unders (OR 35 Double Unders)<br />-rest 1:00 between sets-<br />(KG conv: 15/10 DBs)</p><p>Liberty<br />6 Sets<br />5 Up DownDumbbell Deadlifts (light)<br />10 Dumbbell Push Press (light)<br />30 Single Unders<br />-rest 1:00 between sets-</p><ul><li>Target time per set: 1:15-1:30</li><li>Time cap per set: 2 min</li></ul>
Skills and Drills
Toes to Bar: Week 3, Day 1 (Checkmark)
<p><strong>Toes to Bar: <br />Week 4, Day 1</strong><br /><br />Advanced:<br />5 sets (10:00)<br />8-10 Kip to Chair Position<br />5-8 Strict Toes to Bar<br /><br />Intermediate:<br />5 sets (10:00)<br />6-8 Kip to Chair Position<br />5-8 Strict Knee Raise + Extension<br /><br />Beginner:<br />5 sets (10:00)<br />5 Kip Swings + Knees up<br />5-8 Strict Hanging Knee Raise<br /><br />Alternative Option:<br />5 sets (10:00)<br />10 Alternating V-Ups<br />10 Hollow Rocks<br />10-second Hollow Rock Hold</p>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
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