Mayhem Affiliate 11/21/2023
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;">3 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Banded Side to Side Step</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Banded Glute Bridges</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;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">6:00 Amrap</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Front Squats (empty bar/slow and controlled)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Broad Jumps</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Push Press (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;">2 Front Squat + 1 Push Press + 1 Push Jerk</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;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Power Cleans (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Box Jumps (build in height)</span></p>
Strength/Accessory
Front Squat + Push Press + Push Jerk (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Front Squats + 1 Push Press + 1 Push Jerk</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></p>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>”Ciders mulling, turkey’s turkeying, yams are yamming.”</strong></p><p> </p><p>Freedom (RX’d)<br>7:00 AMRAP<br>3 Power Cleans (185/125)<br>5 Box Jumps (30/24)<br>(KG conv: 83/56 PC)<br> </p><p>Independence<br>7:00 Amrap<br>3 Power Cleans (155/105)<br>5 Box Jumps (24/20)<br>(KG conv: 70/48 PC)</p><p> </p><p>Liberty<br>7:00 Amrap<br>5 Dumbbell Hang Power Cleans (moderate)<br>8 Box Step Ups (20/16)</p><ul><li>Target number of Rounds: 8+ Rounds</li><li>Minimum number of Rounds before scaling: 6 rounds</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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