Mayhem Affiliate 05/17/2023
Warm-up
Warm-up
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
2. Strength
EMOM10: 1 Squat Clean @ 75% of 1RM Clean
3. Workout Prep
1 set:
100m Row (workout pace)
5 GHD’s (or stick sit-ups)
5 V-Ups
Strength
Clean (Weight)
Workout
Workout (AMRAP – Rounds and Reps)
“Roads? Where we’re going, we don’t need roads.”
Freedom (RX’d)
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups
Independence
18:00 Amrap
400m Row
20 GHD’s + 6in Riser (or stick sit-ups)
200m Row
20 Alternating V-Ups
Liberty
18:00 Amrap
300m Row
25 Sit Ups
150m Row
15 Crunches
- Target number of Rounds: 3+ rounds
- Minimum number of Rounds before scaling: 2.5 rounds
Mobility
Mobility (Checkmark)
<ul><li>1 min Seal Pose</li><li>1 min Bicep stretch on wall</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes