Mayhem Affiliate 10/18/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />:30 easy Row<br />3 Burpees<br />5 Back Squats (empty)<br />:20 moderate Row<br />2 Line Facing Burpees<br />5 Back Squats (Add a little weight)<br />:10 fast Row<br />1 Burpee Broad Jump <br />5 Back Squats (Add a little more weight)<br /><br /><strong>2. Strength Prep</strong><br />Back Squat: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.<br /><br /><strong>3. Workout Prep</strong><br />1 set:<br />5/4 Calorie Row<br />2 Burpee Broad Jumps<br />5/4 Calorie Air Bike<br />2 Burpee Broad Jumps</p>
Strength/Accessory
Workout
Back Squat (Weight)
<p>Back Squat:<br />- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.</p>
Workout (4 Rounds for reps)
<p><strong>"Rummy"</strong></p><p>Freedom (RX’d)<br />4 sets (1 set every 5:00)<br />Even Sets: (0:00, 10:00)<br />15/12 Calorie Row<br />15 Burpee Broad Jumps (4/3ft)<br />15/12 Calorie Row<br /><br />Odd Sets: (5:00, 15:00)<br />15/12 Calorie Air Bike<br />15 Burpee Broad Jumps (4/3ft)<br />15/12 Calorie Air Bike</p><p>Independence<br />4 sets (1 set every 5:00)<br />Even Sets: (0:00, 10:00)<br />12/10 Calorie Row<br />12 Burpee Broad Jumps (3/2ft)<br />12/10 Calorie Row</p><p>Odd Sets: (5:00, 15:00)<br />12/10 Calorie Air Bike<br />12 Burpee Broad Jumps (3/2ft)<br />12/10 Calorie Air Bike</p><p>Liberty<br />4 sets (1 set every 5:00)<br />Even Sets: (0:00, 10:00)<br />10/8 Calorie Row<br />10 Up Downs<br />10/8 Calorie Row</p><p>Odd Sets: (5:00, 15:00)<br />10/8 Calorie Air Bike<br />10 Up Downs<br />10/8 Calorie Air Bike</p><ul><li>Target time each set: 2:30-3:30</li><li>Time cap each set: 4 minutes</li></ul>
Mobility
Mobility (Checkmark)
<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>
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