Mayhem Affiliate 10/24/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />2:00 Jump Rope<br />-into-<br />8 min AMRAP<br />5 GHD Sit Ups to Parallel (or 6 alternating v-ups)<br />10 Step Ups<br />10 Russian Kettlebell Swings<br />10 Bird Dogs<br /><br /><strong>2. Workout Prep</strong><br />2 sets:<br />4 GHD’s (or v-ups)<br />2 Box Jumps<br />4 Kettlebell Swings</p>
Workout
Workout (2 Rounds for reps)
<p><strong>Michelangelo</strong></p><p>Freedom (RX’d)<br />10 min AMRAP<br />20 GHD Sit Ups (Or V-Ups)<br />20 Box Jump (24/20)<br />20 Kettlebell Swings (53/35)<br />-rest 5:00-<br />5 min AMRAP<br />10 GHD Sit Ups (Or V-Ups)<br />10 Box Jump (24/20)<br />10 Kettlebell Swings (53/35)<br />(KG conv: 24/16 KB)</p><p>Independence<br />10 min AMRAP<br />15 GHD Sit Ups+ 6in Riser (Or V-Ups)<br />20 Box Jump (20/16)<br />20 Kettlebell Swings (44/26)<br />-rest 5:00-<br />5 min AMRAP<br />5 GHD Sit Ups + 6in Riser (Or V-Ups)<br />10 Box Jump (20/16)<br />10 Kettlebell Swings (44/26)<br />(KG conv: 20/12 KB)</p><p>Liberty<br />10 min AMRAP<br />15 Sit Ups<br />15 Step Ups (20)<br />15 Russian Kettlebell Swings (light)<br />-rest 5:00-<br />5 min AMRAP<br />10 Sit Ups<br />10 Step Ups (20)<br />10 Russian Kettlebell Swings (light)</p><p>TARGET SCORE</p><ul><li>Target number of Rounds each set:<br />Set 1: 4+ rounds<br />Set 2: 3+ rounds</li><li>Minimum number of Rounds before scaling:<br />Set 1: 3 rounds<br />Set 2: 2 rounds</li></ul>
Skills and Drills
Double-Unders: Week 5 Day 1 (AMRAP – Reps)
<p><strong>Stringing Double-Unders:</strong><br />You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.<br /><br />Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!<br /><br />Goal Workout:</p><ul><li>Max reps of unbroken double-unders.</li><li>Track your best score of the day.</li><li>Then, set a goal to beat your last number the next time you practice.</li></ul><p><strong>Advanced: </strong>max unbroken cross-overs<br />How to score crossovers: <a target="_blank" rel="noopener noreferrer" href=";
Mobility
Mobility (Checkmark)
<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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