Mayhem Affiliate 11/02/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP<br />30-sec row<br />5 Dumbbell Strict Press (each side)<br />20 Plate Hops<br /><br />2. Workout Prep<br />1 set:<br />5/4 Calorie Row<br />5 Dumbbell Push Press</p>
Workout
Metcon (5 Rounds for reps)
<h4>“Barney Rubble”</h4><p>Freedom (RX’d)<br />Every 4:00 (5 sets)<br />12/10 Calorie Row<br />24 Dumbbell Push Press (35s/25s)<br />12/10 Calorie Row<br />(KG conv: DB 15/10)<br /><br />Independence<br />Every 4:00 (5 sets)<br />10/8 Calorie Row<br />20 Dumbbell Push Press (30s/20s)<br />10/8 Calorie Row<br />(KG conv: DB 14/9)</p><p><br />Liberty<br />Every 4:00 (5 sets)<br />10/8 Calorie Row<br />10 Single Arm Push Press (each side)<br />10/8 Calorie Row<br /><br />Target time each set: 1:45-2:15<br />Time cap each set: 3 minutes</p>
Accessory
Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
<p>1 min Barbell Quad Smash (each)<br />1 min Lacrosse Ball Smash<br />1 min trap smash with Barbell (each side)</p>
Add Comment