Mayhem Affiliate 11/14/2023
Warm-up
Warm-up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">60-second Air Bike (30 easy, 20 mod, 10 fast)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10-second Handstand Hold</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Inch Worms</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Deadbugs</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. Workout Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets: </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike (build-in pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Wall Walk</span></p>
Workout
Workout (5 Rounds for reps)
<p><strong>Roy Kent + Jamie Tartt</strong></p><p> </p><p><strong>Freedom (RX’d)</strong><br>5 Sets:<br>12/10 Calorie Air Bike<br>4 Wall Walks<br>12/10 Calorie Air Bike<br>-rest 1:1 between sets-</p><p> </p><p><strong>Independence</strong><br>5 Sets:<br>10/8 Calorie Air Bike<br>3 Wall Walks<br>10/8 Calorie Air Bike<br>-rest 1:1 between sets-</p><p> </p><p><strong>Liberty</strong><br>5 Sets:<br>8/7 Calorie Air Bike<br>4 Inch Worms<br>8/7 Calorie Air Bike<br>-rest 1:1 between sets-</p><p> </p><ul><li>Target time each set: 1:30-1:50</li><li>Time cap each set: 2:30</li></ul>
Skills and Drills
Strict Pull-up Progression – Week 1 Day 1: (Checkmark)
<p><strong>Advanced:</strong><br>1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)<br>-into-<br>3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)<br>- Rest 1:00 between sets</p><p> </p><p><strong>Intermediate:</strong><br>1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)<br>-into-<br>3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)<br>- Rest 1:00 between sets</p><p> </p><p><strong>Beginner:</strong><br>1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)<br>-into-<br>3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)<br>- Rest 1:00 between sets</p>
Mobility
Mobility (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min foot smash w/ lacrosse ball (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Couch Stretch (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Hand Smash w/ lacrosse ball (each side)</span></p>
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