Mayhem Affiliate 10/06/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Row<br />-into-<br />3 sets:<br />30-second Single Unders<br />10 Box Step Ups<br />10 Alternating V-Ups</p><p><strong>2. Strength</strong><br />Turkey Get Up Carries</p><p><strong>3. Workout Prep</strong><br />2 sets:<br />10 Double Unders (each/same time)<br />5 GHD’s (each) (or stick sit-ups)<br />4 Dumbbell Box Step Ups (each/ build in weight)</p>
Strength/Accessory
Turkish Get Up Carries (Weight)
<p>3 Rounds<br />Turkish getup (stand up portion only) left arm<br />100 ft overhead carry left<br />Turkish getup (down to ground portion)<br />*repeat on right side</p>
Workout
Workout (4 Rounds for reps)
<p><strong>Regina George and Gretchen Weiners</strong></p><p>Freedom (RX’d)<br />Teams of 2<br />Every 6:00 (4 sets)<br />75 Double Unders (Each/ same time)<br />Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)<br />Partner 2: 15 GHD Sit Ups (or stick sit-ups)<br />*Both working at the same time and switch when station is completed*<br />(KG conv: 22.5/15 DBs)</p><p>Independence<br />Teams of 2<br />Every 6:00 (4 sets)<br />60 Double Unders (Each/ same time)<br />Partner 1: 10 Dumbbell Box Step Overs (35s/25s) (24/20)<br />Partner 2: 15 GHD Sit Ups + 6in Riser (or stick sit-ups)<br />(KG conv: 15/10 DBs)</p><p>Liberty<br />Teams of 2<br />Every 6:00 (4 sets)<br />60 Single Unders (Each/ same time)<br />Partner 1: 10 Single Dumbbell Box Step Ups (light) (24/20)<br />Partner 2: 15 Sit Ups</p><ul><li>Target time each set: 2:45-3:30</li><li>Time cap each set: 4 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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