Mayhem Affiliate 09/30/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />Banded 7’s + Hip Halo<br />-into-<br />10:00 Amrap<br />100m Run (build in pace)<br />5 Wall Ball Front Squats<br />5 Wall Ball Push Press<br />5 Pike Push Ups<br />10 Deadbugs<br /><br /><strong>2. Workout Prep</strong><br />2 sets: (with partner)<br />100m Partner Run <br />5 Synchro Wall Balls<br />2 Handstand Push Ups (each)</p>
Workout
Workout (Time)
<p><strong>Potato Salad</strong></p><p>Freedom (RX’d)<br />Teams of 2<br />200m Partner Run<br />20 Synchro Wall Balls (20/14)<br />40 Handstand Push Ups<br />200m Partner Run<br />20 Synchro Wall Balls (20/14)<br />30 Handstand Push Ups<br />200m Partner Run<br />20 Synchro Wall Balls (20/14)<br />20 Handstand Push Ups<br />200m Partner Run<br />20 Synchro Wall Balls (20/14)<br />10 Handstand Push Ups<br />(KG conv: 9/6 WB)</p><p>Independence<br />200m Partner Run<br />20 Synchro Wall Balls (14/10)<br />32 Handstand Push Ups<br />200m Partner Run<br />20 Synchro Wall Balls (14/10)<br />24 Handstand Push Ups<br />200m Partner Run<br />20 Synchro Wall Balls (14/10)<br />16 Handstand Push Ups<br />200m Partner Run<br />20 Synchro Wall Balls (14/10)<br />8 Handstand Push Ups<br />(KG conv: 6/4 WB)</p><p>Liberty<br />200m Partner Run<br />15 Synchro Wall Balls Front Squat (light)<br />40 Dumbbell Push Press (light)<br />200m Partner Run<br />15 Synchro Wall Balls Front Squat (light)<br />30 Dumbbell Push Press (light)<br />200m Partner Run<br />15 Synchro Wall Balls Front Squat (light)<br />20 Dumbbell Push Press (light)<br />200m Partner Run<br />15 Synchro Wall Balls Front Squat (light)<br />10 Dumbbell Push Press (light)</p><ul><li>Target time: 15-17 minutes</li><li>Time cap: 22 minutes</li></ul>
Option 1: Gymnastics Skill Work
Double Unders: Week 1 Day 2 (AMRAP – Reps)
<p>Single Under Practice:<br />On a running 2 minute clock:<br />Accumulate the largest UNBROKEN set of Single Unders.</p><p>Athletes will work for the ENTIRE 2 minutes.<br /><br />* If you trip up, start a new attempt and begin counting at 1-2-3…again. We are looking for the largest set of unbroken reps achieved within the two minute window.</p><p>Advanced option: finding the largest number of unbroken double-unders in a two-minute window.</p>
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Back and Biceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Strict Pullups @ moderate weight – maintain quality</li><li>10 Seated Straight Bar Row @ Moderate weight – maintain control and quality</li><li>10 Straight Arm Lat Pull Down @ moderate weight – maintain quality</li><li>10 Standing Barbell Curl @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
Mobility
Mobility
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
Add Comment