Mayhem Affiliate 02/24/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />10:00 AMRAP</p><ul><li>:30 sec Ski</li><li>5 Russian KB Swings</li><li>5 Strict Press</li><li>4 Box Step Ups (each side)</li></ul><p><br />2. Workout Prep<br />2 sets:</p><ul><li>5 Push Press (build in weight)</li><li>5 Kettlebell Swings (full)</li><li>5 Box Jumps (build in height)</li></ul>
Open Workout 23.2
<p>Freedom (RX’d)<br /><br />23.2!!!!!<br />GOOD LUCK</p>
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
<p><strong>“Jack”</strong><br /><br />Freedom (RX’d)<br />20:00 AMRAP<br />10 Push Press (115/85)<br />10 KettleBell Swings (53/35)<br />10 Box Jumps (24/20)<br />(KG conv: PP 52/38, KB 24/16)<br /><br />Affiliate Compete<br />No change to Workout (benchmark)</p><p><br />Independence<br />20:00 AMRAP<br />10 Push Press (95/65)<br />10 Kettlebell Swings (35/25)<br />10 Box Jumps (20/16)<br />(KG conv: PP 43/29, KB 16/11)</p><p><br />Liberty<br />20:00 AMRAP<br />10 Dumbbell Push Press (light)<br />10 Russian Kettlebell Swings (light)<br />10 Box Step Ups (20/16)<br /><br />Target number of Rounds: 15+<br />Minimum number of Rounds before scaling: 11</p>
Skills and Drills: Handstand Push-ups (Checkmark)
<p>Week 5: Handstand Push-ups (Kipping)<br /><br />Advanced:<br />Every Minute (10:00)<br />5-8 Kipping Handstand Push-Ups (Flat surface or 1 Abmat)<br /><br />Intermediate:<br />Every Minute (10:00)<br />3-5 Kipping Handstand Push-Ups (1 Abmat)<br /><br />Beginner:<br />Every min (10:00) or 5 Sets (From Box or Pike Position)<br />3-5: 3-second Descent + Strict Press<br /><br />* Use standing Banded Overhead Hold + Press as a substitute for athletes who struggle with stability.</p>
Mobility
<ul><li>1 min standing QL doorway/rig stretch (each side)</li><li>1 min foam roll lats (each side)</li><li>1 min thread the needle (each side)</li></ul>
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