Mayhem Affiliate 09/01/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 sets<br />1:00 Machine<br />3 Box Step ups (each side)<br />5 Overhead Squats<br />5 Up Downs<br />5 Kip Swings</p><p><strong>2. Workout Prep</strong><br />3 sets with Partner:<br />3 Overhead Squats (each/ build in weight)<br />2 Box Jumps (each/ build in height)<br />2 Kipping Chest to Bar (practice muscle ups if performing)</p>
Skill Work
<p>15 min to work on one of the following:</p><ul><li>Ring Muscle-ups</li><li>Pull-ups (any style)</li><li>Plate Jumps (building confidence in jumping to new heights by adding plates)</li></ul><p>The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.</p>
Workout
Workout (5 Rounds for reps)
<p><strong>Brand and Andy</strong></p><p><strong>Freedom (RX’d)</strong><br />5 Sets<br />1:30 AMRAP<br />Partner 1: 6 Overhead Squats (135/95)<br />Partner 2: 6 Box Jumps (30/24)<br />*Both complete and switch<br />-then-<br />Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups<br />-rest 1:30 between rounds-<br />(KG conv: 61/43 OHS)</p><ul><li>Kipping Chest to Bar = 1 rep</li><li>Bar Muscle Ups = 3 reps</li><li>Ring Muscle Ups = 4 reps</li></ul><p><strong>Independence</strong><br />5 Rounds<br />1:30 AMRAP<br />Partner 1: 6 Overhead Squats (115/80)<br />Partner 2: 6 Box Jumps (24/20)<br />Both complete and switch<br />-then-<br />Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups<br />-rest 1:30 between rounds-<br />(KG conv: 52/36 OHS)</p><p><strong>Liberty</strong><br />5 Rounds<br />1:30 AMRAP<br />Partner 1: 6 Front Squats (light)<br />Partner 2: 6 Box Step Ups (24/20)<br />Both complete and switch<br />-then-<br />Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up<br />-rest 1:30 between rounds-</p><ul><li>Target number of reps each set: 25+ Reps</li><li>Minimum number of reps before scaling: 15 Reps</li></ul>
Mobility
Mobility
<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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