Mayhem Affiliate 11/08/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />8:00 AMRAP<br />:15 sec Air Bike (Arms)<br />:15 sec Air Bike (Legs)<br />:15 sec Air Bike (Both)<br />5 Barbell Good Mornings<br />5 Hang Muscle Cleans<br />5 V-ups<br /><br /><strong>2. Workout Prep</strong><br />2 sets:<br />5/4 Calorie Air Bike<br />2 Hang Power Cleans (work up in weight)</p>
Workout
Workout (2 Rounds for reps)
<p><strong>New Kids on the Block</strong></p><p>Freedom (RX’d) <br>21-15-9*<br>Calorie Air Bike<br>Hang Power Cleans (115/80)<br>-Rest 1:1-<br>21-15-9*<br>Calorie Air Bike<br>15-12-9<br>Hang Power Cleans (155/105)<br>*Women’s Calories: 16-12-8<br>(KG conv: 52/36 HPC1, 70/48 HPC2)</p><p>Independence<br>18-13-8<br>Calorie Air Bike<br>Hang Power (95/65)<br>Rest 1:1<br>18-13-8<br>Calorie Air bike Bike<br>15-12-9<br>Hang Power Cleans (135/95)<br>(Womens Calories: 14-10-6)<br>(KG conv: HPC1 43/29, HPC2 61/43)</p><p>Liberty<br>15-10-5<br>Calorie Bike Erg<br>Dumbbell Hang Power Cleans (light)<br>Rest 1:1<br>15-10-5<br>Calorie Bike Erg<br>12-9-6<br>Dumbbell Hang Power Cleans (moderate)</p><ul><li>Target time each set: 4:30-5:30</li><li>Time cap each set: 7 minutes</li><li>Large Class Target time: 14-16 minutes</li><li>Large Class Time cap: 20 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
<p>4 rounds:</p><ul><li>10 Weighted Hip Thrust @ moderate weight</li><li>10 GHD Hip Raise @ moderate weight</li></ul><p>*Rest 2 minutes between rounds</p>
Mobility
Mobility (Checkmark)
<ul><li>1 min tricep smash (each)</li><li>1 min overhead banded distraction (each)</li><li>1 min Barbell grip smash (each side)</li></ul>
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