Mayhem Affiliate 10/17/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />10 yd walk on toes<br />10 yd walk on 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 />3 sets:<br />3 Kip Swings<br />3 Inch Worms<br />2 Low Ring Muscle Ups Or Bar<br />5 Dynamic Squat Stretch<br /><br /><strong>2. Workout Prep</strong><br />1 set:<br />50m Run<br />1 Bar Muscle Up (OR 2 chest to bar OR 2 jumping pull-ups)</p>
Workout
Workout (Time)
<p><strong>"Spades"</strong></p><p>Freedom (RX’d)<br />10 Rounds<br />200m Run<br />3 Bar Muscle Ups</p><p>Independence<br />10 Rounds<br />200m Run<br />6 Kipping Chest to Bar</p><p>Liberty<br />10 Rounds<br />100m Run<br />6 Jumping Pull Ups</p><ul><li>Target time: sub 12 minutes</li><li>Time cap: 15 minutes</li></ul>
Strength/Accessory
Mayhem Mini Pump: Leg Day (Checkmark)
<p>4 Rounds</p><ul><li>10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality</li><li>10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality</li><li>14 Cossack Squats (7 per side)</li></ul><p>-Rest 2 min b/t rounds-</p>
Mobility
Mobility (Checkmark)
<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>
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