Mayhem Affiliate 09/21/2023
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 />30-second Jump Rope<br />5 Wall Ball Front Squats<br />5 Wall Ball Push Press<br />5 Wall Balls<br />10 Single Arm Dumbbell Shoulder Press (each)<br />10 Hollow Rocks</p><p><strong>2. </strong> <strong>Strength</strong><br />Strict Press 10RM<br /><br /><strong>3. Workout Prep</strong><br />2 sets<br />10 Double Unders<br />5 Wall Balls</p>
Strength/Accessory
Shoulder Press (Weight)
<p>Heavy 10 rep (10-12 minutes)<br /><br />* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
Workout (Time)
<p><strong>Asian Zing</strong></p><p>Freedom (RX’d) <br />100 Double Unders<br />40 Wall Balls (20/14)<br />100 Double Unders<br />30 Wall Balls (20/14)<br />100 Double Unders<br />20 Wall Balls (20/14)<br />(KG conv: 9/6)<br /><br />*Repeat from October 3, 2022</p><p>Independence<br />80 Double Unders<br />40 Wall Balls (14/10)<br />80 Double Unders<br />30 Wall Balls (14/10)<br />80 Double Unders<br />20 Wall Balls (14/10)<br />(KG conv: 6/4)</p><p>Liberty<br />100 Single Unders<br />30 Wall Ball Thrusters (light)<br />100 Single Unders<br />20 Wall Ball Thrusters (light)<br />100 Single Unders<br />10 Wall Ball Thrusters (light)</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 15 minutes</li></ul>
Mobility
Mobility
<ul><li>1 min foam Roll Quads</li><li>1 min foot smash with Lacrosse ball (each side)</li><li>30-sec single leg down dog (each side – focus on calf stretch)</li></ul>
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