Mayhem Affiliate 09/11/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />5 Kip Swings<br />3 Low Ring Transitions<br />5 Pike Push Ups<br />5 Russian Kettlebell Swings (light)</p><p><strong>2. Workout Prep</strong><br />3 sets:<br />1 Muscle Up<br />2 Handstand Push Ups<br />3 Kettlebell Swings (build in weight)</p>
Workout
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
<p><strong>“Nate”</strong><br /><br />Freedom (RX’d)<br />20 min AMRAP<br />2 Muscle Ups<br />4 Handstand Push-ups<br />8 Kettlebell Swings (70/53)<br /><br />Independence<br />20 min AMRAP<br />2 Bar Muscle Ups (Or 6 Chest to Bars)<br />4 Handstand Push ups<br />8 Kettlebell Swings (53/35)</p><p>Liberty<br />20 min AMRAP<br />2 Jumping Pull Ups<br />4 Push ups<br />8 Russian Kettlebell Swings (moderate)</p><ul><li>Target number of Rounds: 14+ Rounds</li><li>Minimum number of Rounds before scaling: 10 rounds</li></ul>
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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