Mayhem Affiliate 11/16/2023
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;">Banded 7’s + Hip Halo</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;">8:00 Amrap</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30-second Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Deadlifts (empty bar – build across sets)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Single Arm Dumbbell Bench (each)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Push Ups</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;">5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM)</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;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5/4 Calorie Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Bench Press (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Push Ups</span></p>
Strength/Accessory
Deadlift (Weight)
<p><strong>Deadlift 5×5</strong></p><p> </p><p>5 Deadlifts x 5 sets @70% of 1RM<br>* Complete a set on the 2 minutes *</p>
Workout
Workout (2 Rounds for reps)
<p><strong>Coach Beard</strong></p><p> </p><p><strong>Freedom (RX’d)</strong><br>4 sets, with a new set starting every 4 minutes.<br>At 0:00 & 8:00<br>3:00 Amrap<br>30/24 Calorie Row<br>Max Bench Press (115/80)<br>-rest 1:00-<br><br>At 4:00 & 12:00<br>3:00 Amrap<br>30/24 Calorie Row<br>Max Push Ups<br>-Rest 1:00-<br>*Score all bench reps as score 1 and all push up reps as score 2<br>(KG conv: 52/36)</p><p> </p><p><strong>Independence</strong><br>At 0:00 & 8:00<br>3:00 Amrap<br>24/18 Calorie Row<br>Max Bench Press (95/65)<br>-rest 1:00-<br>At 4:00 & 12:00<br>3:00 Amrap<br>24/18 Calorie Row<br>Max Push Ups<br>-Rest 1:00-<br>(KG conv: 43/29)</p><p> </p><p><strong>Liberty</strong><br>At 0:00 & 8:00<br>3:00 Amrap<br>20/16 Calorie Row<br>Max Dumbbell Bench Press (light)<br>-rest 1:00-<br>At 4:00 & 12:00<br>3:00 Amrap<br>20/16 Calorie Row<br>Max Bar Push Ups<br>-Rest 1:00-</p><ul><li>Target number of reps each set: Bench Press: 20+ reps<br>Push Ups: 20+ Reps</li><li>Minimum number of reps before scaling: <br>Bench Press: 15 Reps<br>Push Ups: 15 Reps</li></ul>
Mobility
Mobility
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min foot smash with lacrosse ball (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min pec smash on rig with lacrosse ball (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min foam roll lats (each side)</span></p>
Add Comment