Mayhem Affiliate 09/16/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />4x25ft Shuttle Run<br />5 Kipping Knee Raises<br />2 Sandbag Deadlifts (light weight-practice)<br /><br /><strong>2. Workout Prep</strong><br />2 sets:<br />100m Run (build in pace)<br />5 Toes to Bar<br />1 Sandbag Clean (build in weight)</p>
Workout
Workout (10 Rounds for reps)
<p><strong>Lasagna</strong><br /><br />Freedom (RX’d)<br />10 Sets (1 set every 2:30)<br />200m Run<br />10 Toes to Bar <br />3 Sandbag Cleans (150/100) (Or 3 Power Cleans (205/135)<br />(KG SB: 70/45, PC: 93/61)<br /><br />Independence<br />10 Sets (1 set every 2:30)<br />150m Run<br />10 Knees to Elbows (Or 7 Toes to bar)<br />3 Sandbag Cleans (100/70) (Or 3 Power Cleans (165/115)<br />(KG SB: 45/32, PC: 75/52)</p><p>Liberty<br />10 Sets (1 set every 2:30)<br />150m Run<br />10 Hanging Knee Raises<br />6 Sandball Slams (light)</p><ul><li>Target time each set: 1:30-1:45</li><li>Time cap each set: 2 minutes</li></ul>
Option 1: Gymnastics Skill Work
Toes to Bar: Week 6 Day 2 (AMRAP – Reps)
<p><strong>Toes to Bar: Week 6 Day 2<br />Last day of the cycle!</strong></p><ul><li>Advanced & Intermediate: 1 minute of max Kipping Toes To Bar</li><li>Beginner: 1 minute of max Kipping Knee Raises</li></ul><p>–rest 2 minutes-<br />Then complete 40% of your max number [not unbroken]<br /><br />Score is reps completed in the 1 minute test</p>
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Back and Biceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Strict Pullups @ moderate weight – maintain quality</li><li>10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality</li><li>10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality</li><li>10 DB Spider Curls @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>
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