Mayhem Affiliate 05/01/2023
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />1 Round Through<br />10 yd walk on toes<br />10 yd walk to toes backwards<br />10 yd walk on heels<br />10 yd walk feet turned out<br />10 yd walk feet turned in<br />10 yd lunge walk-arms locked out overhead<br />10 yd lunge walk – torso twist towards forward leg<br />10 yd butt kickers<br />10 yd high knees<br />-into-<br />Crossover Symmetry Warm-up<br />or<br />Banded 7’s<br /><br />2. Workout Prep<br />1 set<br />50m Run (workout pace)<br />5 Pull-Ups<br />50m Run<br />5 Push-Ups<br />50m Run<br />10 Air Squats</p>
Workout
Workout (3 Rounds for reps)
<p><strong>Tennessee</strong><br /> </p><p>Freedom (RX’d)<br />12 min AMRAP<br />200m Run<br />10 Strict Pull-Up<br />-Rest 2 Min-<br />12 min AMRAP<br />200m Run<br />20 Push-Up<br />-Rest 2 Min-<br />12 min AMRAP<br />200m Run<br />30 Air Squat</p><p> </p><p>*Scoring: the 200m run is worth 4 reps. Every 50m run is a rep.<br /><br />- 2 options -<br />#1 at bodyweight<br />#2 with 20lb/14lb Vest (advanced)</p><p> </p><p>Independence<br />12 min AMRAP<br />200m Run<br />7 Strict Pull-Up<br />-Rest 2 Min-<br />12 min AMRAP<br />200m Run<br />15 Push-Up<br />-Rest 2 Min-<br />12 min AMRAP<br />200m Run<br />25 Air Squat</p><p> </p><p>Liberty<br />12 min AMRAP<br />200m Row<br />10 Body or Ring Rows<br />-Rest 2 Min-<br />12 min AMRAP<br />200m Row<br />20 Bar Push Ups<br />-Rest 2 Min-<br />12 min AMRAP<br />200m Row<br />20 Squats (to a box or ball)</p><p> </p><ul><li>Target number of Round each set: 5-7 rounds</li><li>Minimum number Rounds before scaling: 3 rounds</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min couch stretch (each side)</li><li>1 min twisted cross (each side)</li><li>30 sec bicep stretch on wall (each side</li></ul>
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