Mayhem Affiliate 11/28/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Fire hydrants (each)<br>10 Banded Squats<br>20 Line Hops<br>-into-<br>6:00 Amrap<br>1x50ft Shuttle Run<br>5 Deadlifts (empty bar)<br>5 Front Squats<br>10 Hollow Rocks<br>10 Roll and Reach<br><br><strong>2. Strength Prep</strong><br>5 sets x 3 Deadlifts @80% of 1RM<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>1x50ft Shuttle Run<br>2 Front Squats (build in weight)</p>
Strength/Accessory
Deadlift (Weight)
<p><strong>Deadlift 5×3</strong></p><p>5 sets x 3 Deadlifts @80% of 1RM<br>* Complete a set on the 2 minutes *</p>
Workout
Workout (5 Rounds for reps)
<p><strong>Pour Some Sugar on Me</strong></p><p> </p><p>Freedom (RX’d)<br>5 Sets (1 set every 2:30)<br>8x50ft Shuttle Runs <br>12 Front Squats (135/95)<br>(KG conv: 61/43)<br>* Each shutle run rep = 25ft down, 25ft back (50ft total)</p><p> </p><p>Independence<br>5 Sets (1 set every 2:30)<br>8x50ft Shuttle Runs <br>12 Front Squats (115/80)<br>(KG conv: 52/36)</p><p> </p><p>Liberty<br>5 Sets (1 set every 2:30)<br>6x50ft Shuttle Runs <br>12 Dumbbell Front Squats (light)</p><ul><li>Target time each set: sub 1:30</li><li>Time cap each set: 2 minutes</li></ul>
Mobility
Mobility (Checkmark)
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Seal Pose</p>
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