Mayhem Affiliate 09/29/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />10 Box Step Ups<br />10 Deadbugs<br />30-Second Knee Plank<br />5 Back Squats (Build in weight, stay light)</p><p><strong>2. Strength</strong><br />Heavy 10-rep Back Squat</p><p><strong>3. Workout Prep</strong><br />With Partner:<br />3 sets:<br />4 Box Step Ups (each)<br />1 Sandbag Clean (build in weight)</p>
Strength/Accessory
Back Squat (Weight)
<p>Back Squat<br />- Heavy 10 rep (10-12 minutes)<br /><br />* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
Workout (Time)
<p><strong>Tater Tots</strong></p><p>Freedom (RX’d)<br />Teams of 2<br />300 Box Step-ups (20” all athletes)<br />* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125))<br />* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.<br />(KG conv: 70/45 SB, 83/56 PC)</p><p>Independence<br />Teams of 2<br />300 Box Step-ups (20” all athletes)<br />Every 2:00 (including 0:00) perform 4 Sandbag Cleans (100/70) (Or 4 Power Cleans (135/95))<br />(KG conv: 45/32.5 SB, 61/43 PC)</p><p>Liberty<br />Teams of 2<br />200 Box Step-ups (20” all athletes)<br />*Every 2:00 (including 0:00) perform 4 Power Cleans (moderate)</p><ul><li>Target time: 14-16 minutes</li><li>Time cap: 22 minutes</li></ul>
Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>
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