Mayhem Affiliate 03/26/2023
Mayhem Affiliate 03/26/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (5 Rounds for reps) BikeErg Lactate Threshold 5 Sets1000m at Easy750m at Moderate500m at Fast250m at Sprint (Standing @D8-10)*Rest 2 Min between sets. Workout Two (Time) Cayenne Freedom (RX’d)21-18-15-12-9-6Calorie Bike Erg or Ski ErgBurpees(Women Calories: 16-14-12-10-8-4) […]
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Mayhem Affiliate 03/27/2023
Mayhem Affiliate 03/27/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes (This is strength […]
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Mayhem Affiliate 03/28/2023
Mayhem Affiliate 03/28/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*2 min Choice of Machine-into-3 Rounds (each)Partner Rowling – 100m*Penalty is over/under number multiplied by 5 in single unders (Max 10) 2. Workout Prep2 sets:5/4 Calorie Row (workout pace)10 Double Unders Workout (3 Rounds for reps) Cassie Lang Freedom (RX’d)3 sets:21-15-9*Calorie Row42-30-18Double Unders-Rest 3 minutes […]
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Mayhem Affiliate 03/29/2023
Mayhem Affiliate 03/29/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes (This is strength […]
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Mayhem Affiliate 03/30/2023
Mayhem Affiliate 03/30/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7’s+Hip Halo Warmup-into-3 sets10 PVC Pipe Pass Throughs10 Walking Lunge Steps 2. Strength PrepBegin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping. 3. Workout Prep2 […]
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Mayhem Affiliate 03/31/2023
Mayhem Affiliate 03/31/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7’s + Hip Halo Warm Up-into-3 set:1:00 Assault Bike (build in pace)5 Muscle cleans (empty bar)5 Front Squats (empty bar)5 Inch Worms10 Alternating V-Ups 2. Workout Prep2 sets:1 Wall Walk3 Front Squats (build in weight)5/4 Calorie Assault Bike (at workout pace) […]
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Mayhem Affiliate 04/01/2023
Mayhem Affiliate 04/01/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7’s-into-12:00 Amrap1:00 Row10 Suitcase Deadlifts (each side)3 Sandbag Cleans (light)3 Inch Worms10 Roll and Reach 2. Workout Prep2 sets:5 Dumbbell Deadlifts (increase weight)1 Sandbag Clean (increase weight)2 Push Ups2 Deficit Push ups Workout (2 Rounds for reps) Veb Freedom (RX’d)21-15-9Dumbbell Deadlifts […]
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