Mayhem Affiliate 10/05/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />2 sets:<br />1:00 Run<br />1:00 Jump Rope<br />-into-<br />8:00 AMRAP<br />1x50ft Shuttle Run<br />5 Overhead Squats<br />5 Power Snatches<br />3 Squat Snatches (building in weight)</p><p><strong>2. </strong><strong>Workout Prep</strong><br />3 sets:<br />50m Run <br />2 Squat Snatch (build in weight)</p>
Workout
Workout (2 Rounds for reps)
<p><strong>“That’s why her hair is so big. It’s full of secrets.”</strong></p><p>Freedom (RX’d)<br />For Time:<br />200m Run<br />10 Squat Snatch (95/65)<br />300m Run<br />6 Squat Snatch (135/95)<br />400m Run<br />2 Squat Snatch (155/105)<br />-Rest 3:00-<br />2 Squat Snatch (155/105)<br />400m Run<br />6 Squat Snatch (135/95)<br />300m Run<br />10 Squat Snatch (95/65)<br />200m Run<br />(KG conv: weight A 43/29, weight B 61/43, weight C 70/48)</p><p>Independence<br />For Time:<br />200m Run<br />10 Squat Snatch (75/55)<br />300m Run<br />6 Squat Snatch (115/80)<br />400m Run<br />2 Squat Snatch (135/95)<br />-Rest 3:00-<br />2 Squat Snatch (135/95)<br />400m Run<br />6 Squat Snatch (115/80)<br />300m Run<br />10 Squat Snatch (75/55)<br />200m Run<br />(KG conv: weight A 34/25, weight B 52/36, weight C 61/43)</p><p>Liberty<br />For Time:<br />100m Run<br />10 Dumbbell Snatch (light)<br />200m Run<br />8 Dumbbell Snatch (light-moderate)<br />300m Run<br />6 Dumbbell Snatch (moderate)<br />-Rest 3:00-<br />6 Dumbbell Snatch (moderate)<br />300m Run<br />8 Dumbbell Snatch (light-moderate)<br />200m Run<br />10 Dumbbell Snatch (light)<br />100m Run</p><ul><li>Target time each set: 5:30-6:30</li><li>Time cap each set: 8 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
<p>4 rounds:</p><ul><li>10 Weighted Hip Thrust @ moderate weight</li><li>10 Deficit Sumo DB/KB Deadlift @ moderate weight</li><li>10 GHD Hip Raise @ moderate weight</li></ul><p>*Rest 3 minutes b/t rounds</p>
Mobility
Mobility
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>
Add Comment