Mayhem Affiliate 10/04/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />10:00 AMRAP<br />:30 sec Row<br />5 Knees to Elbows<br />:10 Handstand Hold<br />4 Box Step Ups (each side)<br />2 Zombie Climbs</p><p><strong>2. Workout Prep</strong><br />2 sets:<br />3 Toes to Bar<br />3 Burpee to Bar<br />3 Strict Handstand Push Ups<br />3 Box Jumps (build in height)<br />1 Rope Climb (halfway)</p>
Workout
Workout (Time)
<p><strong>“On Wednesdays, we wear pink”</strong></p><p>Freedom (RX’d)<br />50 Toes to Bar<br />40 Burpee to Bar (6” reach)<br />30 Strict Handstand Push Ups<br />20 Box Jumps (30/24)<br />10 Rope Climbs (Or 30 Strict Pull Ups)</p><p>Independence<br />50 Knees to Elbows<br />40 Burpee to Bar (6” reach)<br />30 Handstand Push Ups<br />20 Box Jumps (24/20)<br />8 Rope Climbs (Or 24 Strict Pull Ups)</p><p>Liberty<br />50 Hanging Knee Raises<br />40 Up Downs<br />30 Dumbbell Push Press (light)<br />20 Box Step Ups (24/20)<br />10 Zombie Rope Climbs (Or 30 Ring Rows)</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 20 minutes</li></ul>
Accessory
Core Work (Weight)
<p>4 sets: </p><ul><li>10 Single Arm KB Situps (Left)</li><li>10 Single Arm KB Situps (Right)</li><li>30 sec Hanging L-sit hold</li><li>10 Alt. V up + V-ups (R + L + Both = 1)</li><li>:45 sec Overhead DB Hold (each side)</li></ul><p>*Rest 2:00 b/t sets</p>
Mobility
Mobility (Checkmark)
<ul><li>1 min couch stretch (each side)</li><li>1 min twisted cross (each side)</li><li>30 sec bicep stretch on wall (each side</li></ul>
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