Mayhem Affiliate 11/20/2023
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;">3 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Banded Pull Aparts</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Banded Shoulder Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">6 min AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Wall Balls Front Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Wall Ball Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Bench Press (empty-build across sets)</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;">5 Kip Swings</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. Strength Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 sets of 5 Bench Press @70% of Heavy Single (Week 1)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Complete a set on the 2 minutes</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>3. 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 Wall Balls</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Pull Ups</span></p>
Strength/Accessory
Bench Press (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 sets of 5 Bench Press @70% of Heavy Single (Week 1)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Complete a set on the 2 minutes</span></p>
Workout
REGIONALS 16.3 (Time)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">104 Wall Ball Shots (20/14 lb)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">52 Pull-Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 9/6 WB)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.</span></p>
<p>“<strong>You can’t have Thanksgiving without Turkey”</strong><br><br><strong>REGIONALS 16.3</strong></p><p>Freedom (RX’d)<br>104 Wall Ball Shots (20/14 lb)<br>52 Pull-Ups<br>(KG conv: 9/6 WB)</p><p> </p><p>Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.</p><p> </p><p>Independence<br>80 Wall Ball Shots (20/14 lb)<br>40 Pull-Ups<br>(KG conv: 9/6 WB)</p><p> </p><p>Liberty<br>2 rounds<br>30 Wall Balls (light)<br>20 Ring Rows</p><ul><li>Target time: 7-9 minutes</li><li>Time cap: 11 minutes</li></ul>
Mobility
Mobility
<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 Bicep Wall Stretch</span></p>
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