Mayhem Affiliate 06/07/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
30-second Assault Bike
4 Step Ups
4 Box Jumps
5 GHD’s to parallel or Abmat Sit-ups
5 Bench Press (empty bar – build across sets)
2. Strength Prep
Build to a heavy single Bench Press and max height Box Jump
3. Workout Prep
2 sets:
100m Row
4 Hang Power Snatch (build in weight)
4 Push Ups
Strength
Bench Press (Weight)
Max Height Box Jump (Distance)
Max Height Box Jump
Box Jump: Max Height
Workout
Workout (AMRAP – Rounds and Reps)
Cookie Monster
Freedom (RX’d)
15:00 Amrap
300/250m Row
15 Hang Power Snatch (75/55)
15 Push Ups
(KG conv: 34/25)
Independence
15:00 Amrap
250/225m Row
15 Hang Power Snatch (65/45)
10 Push Ups
(KG conv: 30/20)
Liberty
15:00 Amrap
200/175m Row
10 Hang Dumbbell Snatch (light)
10 Bar Push Ups
- Target number of Rounds: 5+ rounds
- Minimum number of Rounds before scaling: 3.5 rounds
Mobility
Mobility (Checkmark)
<ul><li>1 min lying 90/90 hip stretch (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>
Build to a heavy single in 10-12 minutes. Rest as needed between sets.