Mayhem Affiliate 10/28/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />3 sets:<br />10 Roll and Reach<br />10 Dynamic Squat Stretches<br />10 PVC Pass-throughs<br />3 Muscle Snatch<br />3 Snatch Push Press<br />3 Overhead Squats<br />3 Up Downs + PVC Jump Overs<br /><br /><strong>2. Workout Prep</strong><br />3 sets:<br />30-second Air Bike (build in pace)<br />3 Overhead Squats (build in weight)<br />2 Bar Facing Burpees</p>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>Claude Monet</strong></p><p>Freedom (RX’d)<br />Teams of 3<br />25:00 AMRAP<br /><br />Partner 1:<br />1000/850m Bike Erg (OR 500/400m Row OR 400m Run)<br /><br />Partner 2:<br />2 rounds<br />10 Overhead Squats (95/65)<br />8 Bar Facing Burpees<br /><br />Partner 3: Rest<br />(KG conv: 43/29 OHS)</p><p>Independence<br />Teams of 3<br />25 Minute AMRAP<br />Partner 1:<br />800/700m Bike Erg (OR 400/375m Row OR 300m Run)<br />Partner 2:<br />2 rounds<br />10 Overhead Squats (75/55)<br />6 Bar Facing burpees<br />Partner 3: Rest<br />(KG conv: 34/25 OHS)</p><p>Liberty<br />Teams of 3<br />25 Minute AMRAP<br />Partner 1:<br />500/400m Bike Erg (OR 250/225m Row OR 200m Run)<br />Partner 2:<br />2 rounds<br />10 Dumbbell Front Squats (light)<br />8 Up Downs<br />Partner 3: Rest</p><ul><li>Target number of Rounds: 4 rounds through (each)</li><li>Minimum number of Rounds before scaling: 3</li></ul>
Option 1: Gymnastics Skill Work
Double Unders: Week 5 Day 2 (AMRAP – Reps)
<p>Double Unders: Week 5 Day 2<br /><br />On a running 3 minute clock:<br />Max effort of double-unders<br /><br />Advanced option: max effort of unbroken crossovers in 3 min (single + cross + single + cross…)<br />How to score crossovers: <a target="_blank" rel="noopener noreferrer" href=";
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Bench Press @ moderate weight – maintain quality</li><li>10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality</li><li>12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality</li><li>10 Standing Tricep Extension w/ band @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
Mobility
Mobility
<ul><li>1 min tricep smash (each)</li><li>1 min overhead banded distraction (each)</li><li>1 min Barbell grip smash (each side)</li></ul>
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