Mayhem Affiliate 12/09/2023
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></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Banded 7’s</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">-into-</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 sets:</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">45 Second Bike (increase pacing)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5 Kettlebell Russian Swings (eye level)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5 Inch Worms</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5 Bench Press (empty bar-build across sets)</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>2. Strength Prep</strong></span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5 sets x 3 Bench Press @80% of 1RM</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">* Complete a set on the 2 minutes *</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>3. Workout Prep</strong></span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">1 set:</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5/4 Calorie Air Bike</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5 Kettlebell Swings</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">1 Wall Walk</span></p>
Strength/Accessory
Bench Press (Weight)
<p>5 sets x 3 Bench Press @80% of 1RM </p><p>* Complete a set on the 2 minutes *</p>
Workout
Workout (Checkmark)
<p><strong>Old Logan</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);">Every 1:00 (4 rounds)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 1: 12/10 Calorie Air Bike</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 2: 16 Kettlebell Swings (53/35)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 3: 12/10 Calorie Air Bike</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 4: 4 Wall Walks</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 5: 12/10 Calorie Air Bike</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 6: Rest </span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">(KG conv: 24/16 KB)</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);">Every 1:00 (4 rounds)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 1: 10/8 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 2: 16 Kettlebell Swings (35/25)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 3: 10/8 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 4: 3 Wall Walks</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 5: 10/8 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 6: Rest </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">(KG conv: 16/11 KB)</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);">Every 1:00 (4 rounds)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 1: 8/7 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 2: 12 Kettlebell Swings (light)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 3: 8/7 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 4: 4 inch worms</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 5: 8/7 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Min 6: Rest</span></p><ul><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Target Time Each Movement: Sub 40 Seconds</span></li><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Time Cap each movement: 50 seconds</span></li></ul>
Optional Gymnastics Skill Work
Strict Pull-up: Week 4 Day 2 (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Advanced:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Partner work/rest</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 rounds of:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">30 Scap Pulls [Hanging Shrugs]immediately into 7 Strict Pull Ups</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Intermediate:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Partner work/rest</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 rounds of:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">20 Scap Pulls [Hanging Shrugs] immediately into 4-6 Strict or Box Assist Pull Ups</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Beginner:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Partner work/rest</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 rounds of:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Scap Pulls [Hanging Shrugs] immediately into 3-4 Box Assist Pull Ups</span></p>
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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