Mayhem Affiliate 11/24/2023
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;">Crossover Symmetry or Banded 7’s + Hip Halo</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;">8 min AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Front Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Shoulder Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Single Unders</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Alternating V-Ups</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;">3 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Thrusters (Build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Double Unders</span></p>
Workout
Workout (Time)
<p><strong>“I’m gonna take a nap. Turkey makes me sleepy.”</strong></p><p> </p><p>Freedom (RX’d)<br>10 Thrusters (135/95)<br>100 Double Unders<br>8 Thrusters (135/95)<br>80 Double Unders<br>6 Thrusters (135/95)<br>60 Double Unders<br>4 Thrusters (135/95)<br>40 Double Unders<br>2 Thrusters (135/95)<br>20 Double Unders<br>(KG conv: 61/43)<br> </p><p>Independence<br>10 Thrusters (115/80)<br>75 Double Unders<br>8 Thrusters (115/80)<br>60 Double Unders<br>6 Thrusters (115/80)<br>45 Double Unders<br>4 Thrusters (115/80)<br>30 Double Unders<br>2 Thrusters (115/80)<br>15 Double Unders<br>(KG conv: 52/36)</p><p> </p><p>Liberty<br>10 Dumbbell Thrusters (light)<br>100 Single Unders<br>8 Dumbbell Thrusters <br>80 Single Unders<br>6 Dumbbell Thrusters <br>60 Single Unders<br>4 Dumbbell Thrusters <br>40 Single Unders<br>2 Dumbbell Thrusters <br>20 Single Unders</p><ul><li>Target time: 7-9 minutes</li><li>Time cap: 12 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Upper Body Anterior (Checkmark)
<p>4 Rounds</p><ul><li>10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7</li><li>12 DB Preacher Curl @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min b/t rounds-</p>
Mobility
Mobility
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Barbell Quad Smash (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 Trap Smash (each side)</span></p>
Add Comment