Mayhem Affiliate 10/26/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />:10 Handstand Hold (or dumbbell/barbell overhead hold)<br />:30 Air Bike<br />30ft Sled Push + 30ft Sled Pull (OR 30ft walking lunge)<br />5 Shoulder Press (build in weight)<br /><br /><strong>2. Strength Prep</strong><br />Shoulder Press:<br />- Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.<br /><br /><strong>3. Workout Prep</strong><br />2 sets<br />10-second Assault Bike (build up to workout pace)<br />2 Handstand Push Ups<br />30ft Sled Push (or 50 ft lunge)</p>
Strength/Accessory
Shoulder Press (Weight)
<p><strong>Shoulder Press</strong><br />- Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.</p>
Workout
Workout (5 Rounds for reps)
<p><strong>Rembrandt</strong></p><p>Freedom (RX’d)<br />Team of 3<br />5 Sets (each/1:2)<br />12/10 Calorie Air Bike<br />10 Handstand Push Ups<br />150ft Sled Push (25/empty)(Or 75ft Bodyweight Lunge)<br />(KG conv: sled 10/empty)</p><p>Independence<br />Team of 3<br />5 Sets (each/1:2)<br />10/8 Calorie Air Bike<br />7 Handstand Push Ups<br />150ft Sled Push (25/empty)(Or 75ft Bodyweight Lunge)<br />(KG conv: sled 10/empty)</p><p>Liberty<br />Team of 3<br />5 Sets (each/1:2)<br />8/6 Calorie Air Bike<br />10 Push Ups<br />75ft Sled Push (empty)(Or 40ft Bodyweight Lunge)</p><ul><li>Target time each set: 1:30- 1:50</li><li>Time cap each set: 2 minutes </li><li>Overall workout time cap: 28 minutes</li></ul>
Mobility
Mobility
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>
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