Mayhem Affiliate 11/03/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Banded 7’s<br />-into-<br />3 sets:<br />4x50ft Shuttle Run<br />10 Step Ups <br />5 Shoulder Press (build-in weight)<br />10 Air Squats<br /><br /><strong>2. Strength Prep</strong><br />Shoulder Press:<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 that 4 RM.<br /><br /><strong>3. Workout Prep</strong><br />2 sets:<br />1x50ft Shuttle Run<br />2 Box Jumps<br />2 Strict Handstand Push Ups<br />4 Air Squats</p>
Strength/Accessory
Shoulder Press (Weight)
<p>Shoulder Press:<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 that 4 RM.</p>
Workout
Workout (2 Rounds for reps)
<p><strong>“I ain’t afraid of no ghost”</strong></p><p>Freedom (RX’d)<br />2 Sets<br />In a 5:00 window<br />10x50ft Shuttle Run<br />AMRAP in the time remaining of<br />5 Box Jumps (30/24)<br />5 Strict Handstand Push Ups<br />15 Air Squats<br />-rest 5 minutes between sets-</p><p>Independence<br />2 Sets<br />In a 5:00 window<br />10x50ft Shuttle Run<br />AMRAP in the time remaining of<br />5 Box Jumps (24/20)<br />5 Handstand Push Ups<br />15 Air Squats<br />-rest 5 minutes between sets-</p><p>Liberty<br />2 Sets<br />In a 5:00 window<br />6x50ft Shuttle Run<br />AMRAP in the time remaining of<br />5 Box Step Ups (24/20)<br />5 Push Ups<br />10 Air Squats<br />-rest 5 minutes between sets-</p><ul><li>Target number of Rounds each set: 4+ Rounds</li><li>Minimum number of Rounds before scaling: 3 Rounds</li></ul>
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>
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