Mayhem Affiliate 09/15/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />7:00 AMRAP<br />3 Inch Worms<br />1 Zombie Rope Climb (Or 8 Ring Rows)<br />10 Deadbugs<br />5 Deadlifts (build in weight)</p><p><strong>2. Strength</strong><br />Heavy 2-rep Deadlift<br />* Rest a little longer than normal between sets when you reach heavier weights *</p><p><strong>3. Workout Prep</strong><br />2 sets:<br />1 Rope Climb<br />5 Push Ups<br />5 Dumbbell Bench (build in weight)<br />2 Strict Pull Ups</p>
Strength/Accessory
Deadlift (Weight)
<p>Build to a heavy 2 rep deadlift (10-12 minutes)<br /><br />* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
Workout (2 Rounds for reps)
<p><strong>Fettuccine</strong></p><p>Freedom (RX’d)<br />6:00 Amrap<br />10 Push Ups<br />1 Rope Climb (Or 4 Strict Pull-Ups)<br />-2:00 Rest-<br />6:00 AMRAP<br />10 Dumbbell Bench Press (50s/35s)<br />5 Strict Pull Ups<br />(KG conv: 22.5/15 DBs)</p><p>Independence<br />6:00 Amrap<br />8 Push Ups<br />1 Rope Climb (Or 4 Strict Pull Ups)<br />-2:00 Rest-<br />6:00 AMRAP<br />10 Dumbbell Bench Press (35s/25s)<br />5 Strict Pull Ups<br />(KG conv: 15/10 DBs)</p><p>Liberty<br />6:00 Amrap<br />10 Bar Push Ups<br />4 Jumping Pull Ups<br />-2:00 Rest-<br />6:00 AMRAP<br />10 Dumbbell Bench Press (light)<br />5 Ring Rows</p><ul><li>Target number of Rounds each set: 6+ rounds</li><li>Minimum number of Rounds before scaling: 5 Rounds</li></ul>
Mobility
Mobility
<ul><li>1 min lying 90/90 hip stretch (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>
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