Mayhem Affiliate 11/13/2023
Warm-up
Warm-up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong> </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Hip Halo Warm Up</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 PVC Pass Throughs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 PVC Overhead Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">6 min AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x50ft Shuttle run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Ring Rows</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Snatch Push Press + 3 Overhead Squats (empty bar)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. Strength Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Snatch Grip Push Press + 1 Overhead Squat:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">- Work up to a heavy complex in 10-12 minutes</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>3. Workout Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 set:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1x50ft Shuttle Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 V-Ups</span></p>
Strength/Accessory
Snatch Push Press + Overhead Squat (Weight)
<p><strong>3 Snatch Grip Push Press + 1 Overhead Squat:</strong></p><p>- Work up to a heavy complex in 10-12 minutes</p>
Workout
Workout (2 Rounds for reps)
<p><strong>Ted Lasso</strong></p><p> </p><p><strong>Freedom (RX’d)</strong><br>2 sets:<br>6:00 AMRAP<br>3x50ft Shuttle Runs<br>10 Pull-ups<br>3x50ft Shuttle Runs<br>15 V-ups<br>-Rest 3:00 between sets-<br>* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.</p><p> </p><p><strong>Independence</strong><br>2 sets:<br>6:00 AMRAP<br>3x50ft Shuttle Runs<br>8 Pull-ups<br>3x50ft Shuttle Runs<br>10 V-ups<br>-Rest 3:00 between sets-<br>* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.</p><p> </p><p><strong>Liberty</strong><br>2 sets:<br>6:00 AMRAP<br>3x50ft Shuttle Runs<br>10 Ring Rows<br>3x50ft Shuttle Runs<br>15 Sit ups<br>-Rest 3:00 between sets-<br>* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.</p><ul><li>Target number of reps each set: 100+ reps</li><li>Minimum number of reps before scaling: 75 reps</li></ul>
Mobility
Mobility (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min foot smash w/ lacrosse ball (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Couch Stretch (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Seal Pose</span></p>
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