Mayhem Affiliate 12/08/2023
Warm-up
Warm-up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>1. Movement Prep/Activation</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3:00 Machine</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Dynamic Squat Stretches</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Ring Rows</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">25ft Bear Crawl</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Banded Shoulder Press</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>2. Workout Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5 Wall Balls</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 Pull Ups (or 3 jumping pull-ups)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">2 Chest to Bar (or 2 jumping chest to bar)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">1 Bar Muscle Up (or 1 burpee)</span></p>
Workout
Workout (Time)
<p><strong>De-Calf</strong></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Freedom (RX’d)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">40 Wall Balls (20/14)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">30 Pull Ups</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">30 Wall Balls (20/14)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">20 Chest to Bar Pull Ups</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">20 Wall Balls (20/14)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Bar Muscle Ups</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">(KG conv: 9/6 WB)</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Independence</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">30 Wall Balls (20/14)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">25 Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">20 Wall Balls (20/14)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">15 Chest to bar Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">15 Wall Balls (20/14)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5 Bar Muscle Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">(KG conv: 9/6 WB)</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Liberty</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">30 Wall Ball Thrusters (light)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">20 Ring Rows</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">20 Wall Ball Thrusters (light)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">15 Jumping Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">15 Wall Ball Thrusters (light)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Jumping Chest to Bar</span></p><ul><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Target time: 10-12 minutes</span></li><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Time cap: 15 minutes</span></li></ul>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>3 Rounds
</p><ul><li>10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7</li><li>
10 Band Pull Through @ moderate weight – maintain quality RPE 7
</li><li>15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7</li></ul><p>
-Rest 2 min between rounds-</p>
Mobility
Mobility
<ul><li>1 min tricep smash (each) </li><li>1 min overhead banded distraction (each) </li><li>1 min Barbell grip smash (each side)</li></ul>
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