Mayhem Affiliate 11/02/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />8:00 Amrap<br />30-Second Air Bike <br />5 Ring Rows<br />5 Back Squats (build-in weight)<br />10 Bird Dogs<br />5 Roll and Reach<br /><br /><strong>2. Strength Prep</strong><br />Back Squat:<br />- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.<br /><br /><strong>3. Workout Prep</strong><br />2 sets:<br />3 Deadlifts (build in weight)<br />3 Pull Ups<br />5/4 Calorie Air Bike (build in pace)</p>
Strength/Accessory
Back Squat (Weight)
<p><strong>Back Squat 1×4</strong><br />- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.</p>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>“There’s only 365 days left until next Halloween”</strong></p><p>Freedom (RX’d)<br />3-person team<br />16:00 AMRAP<br />Partner 1: 10 Deadlifts (185/125)<br />Partner 2: 10 Pull-ups<br />Partner 3: 10-12-14-16-18-20… Calorie Air Bike<br />(female calories: 7-9-11-13-15-17…)<br />(KG conv: 84/57)<br /><br />*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.</p><p>Independence<br />3-person team<br />16:00<br />Partner 1: 10 Deadlifts (155/105)<br />Partner 2: 8 Pull-ups<br />Partner 3: 8-10-12-14-16-18… Calorie Air Bike<br />(female calories: 5-7-9-11-13-15…)<br />(KG conv: 70/48)</p><p>Liberty<br />3-person team<br />16:00<br />Partner 1: 10 Dumbbell Deadlifts (light)<br />Partner 2: 10 Ring Rows<br />Partner 3: 8 Calorie Air Bike</p><ul><li>Target Round of Calories: 20/16+ Calories</li><li>Minimum Rounds of Calories before scaling: 14/11 Calories</li></ul>
Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Bicep Wall Stretch</li></ul>
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