Mayhem Affiliate 12/16/2022
OPERATION GIFT-A-WOD
<p>🎅🎄🎁</p><p>Open gym will hold it’s first annual Christmas fundraiser. For two weeks you will have the opportunity to "gift" a workout to a member of your choice. What a wonderful opportunity to give your friend their favorite workout!</p><p>ALL proceeds collected will go towards sponsoring a family for Christmas presents. Last day to purchase an ornament will be Thursday, December 22nd. The gifts will be purchased and delivered by Christmas Eve.</p><p> </p><p>The following options are available for purchase:</p><p>$50 Large ornament- 3 benchmark girl workouts of choice</p><p>$25 medium ornmanet- 1 benchmark girl workout of choice</p><p>Small ornament- $1 per burpee</p><p>Small ornament- .50 cents per calorie bike</p><p>Small ornament- $5 per 400 meter run</p><p> </p><p>Ornaments will be placed on the table by the Christmas tree. A sign-up sheet will be used to charge wodify. If you would like to pay with cash or a different method please ask a coach for assistance. You will select the size ornament that you purchased…write the workout chosen along with the members name you picked. Your choice if you would like to keep the gifted workout annonymus or not. Hang the ornament on the tree and the workout will be completed at a later date.</p>
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7’s<br />-into-<br />6 min AMRAP<br />5 Sumo Deadlift High Pulls (empty bar – build across)<br />5 Push Press (empty bar – build across)<br />5 Kip Swings<br />5 Kipping Pull-ups<br /><br />2. Workout Prep<br />1 set:<br />3 Shoulder to Overhead<br />3 Chest to bar<br />3 Sumo Deadlift High Pull</p>
Workout (Time)
<p><strong>Arctic Puffin</strong></p><p><br />Freedom (RX’d)<br />5 Rounds<br />15 Shoulder to Overhead (95/65)<br />12 Chest to Bar Pull Ups<br />9 Sumo Deadlift High Pulls (95/65)<br />(KG Conv 43/29)<br /><br />Independence<br />5 Rounds<br />15 Shoulder to Overhead (75/55)<br />12 Pull-ups<br />9 Sumo Deadlift High Pulls (75/55)<br />(KG Conv 34/25)</p><p><br />Liberty<br />5 Rounds<br />12 Dumbbell Push Press (light)<br />10 Jumping Pull-ups<br />8 Kettlebell Sumo Deadlift High Pulls (light)<br /><br />Target time: 7-9 minutes<br />Time cap: 12 minutes</p>
Accessory (3 Rounds for reps)
<h4><strong>Mayhem Mini-Pump – Lower Body Push/Pull</strong></h4><p>Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.<br /><br />3 Rounds<br />10 DB Good Mornings @ moderate weight<br />10 Single Leg DB Hip Thrust @ moderate weight<br />15 Standing Barbell Calf Raise @ moderate weight<br /><br />-Rest 3 min b/t round-</p>
Cooldown/Mobility
<p>1 min Seal Pose<br />1 min Tricep Smash (each)<br />1 min Foam roll glutes and IT band (each side)</p>
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