Mayhem Affiliate 09/23/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Every min (6:00)<br />Min 1: 45sec. Machine<br />Min 2: 45Sec Jump Rope <br />- into -<br />3 sets<br />10 Goblet Squats<br />10 Single Arm Up Right Rows (each)<br />3 Inch Worms <br /><br /><strong>2. Workout Prep</strong><br />set 1:<br />2 Rope Pull-Ups (1 each arm)<br />10 Sec. Ski Erg (workout pace)<br />5 Back Squats (light)<br />- rest -<br />set 2:<br />1 Half Rope Rope Climb<br />10 Sec. Ski Erg (workout pace)<br />5 Back Squats (moderate)<br />- rest -<br />set 3:<br />1 Rope Climb<br />10 Sec. Ski Erg (workout pace)<br />5 Back Squats (workout weight)</p>
Workout
Workout (Time)
<p><strong>Nashville Hot</strong><br /><br />Freedom (RX’d)<br />2:00 Amrap<br />2 Rope Climbs (Or 8 Strict pull Ups)<br />10/8 Calorie Ski or Row<br />Max Rep Back Squats (135/95)<br />-rest 1:00 between sets-</p><ul><li>4th round and on extend to 3 minutes.</li><li>Go until 75 reps of Back Squats are complete.</li></ul><p>Independence<br />2:00 Amrap<br />1 Rope Climb (or 4 strict pull ups)<br />8/7 Calorie Ski or Row<br />Max Rep Back Squats (95/65)<br />-rest 1:00 between sets-</p><ul><li>4th round and on extend to 3 minutes</li><li>Go until 75 reps of Back Squats are complete</li></ul><p>Liberty<br />2:00 Amrap<br />10 Jumping Pull Ups<br />8/7 Calorie Ski or Row<br />Max Rep Air Squats<br />-rest 1:00 between sets-</p><ul><li>4th round and on extend to 3 minutes</li><li>Go until 75 reps of Air Squats are complete</li></ul><p>Targets:</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 18 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Strict Press @ Moderate weight – maintain control and quality</li><li>12 Plate Front Raise @ moderate weight – maintain quality</li><li>10 DB Preacher Curl @ moderate weight – maintain quality</li><li>10 Standing Tricep DB French Press @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
Mobility
Mobility
<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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