Mayhem Affiliate 09/23/2023

Mayhem Affiliate 09/23/2023

Warm-up
Warm-up

1. Movement Prep/Activation
Every min (6:00)
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
– into –
3 sets
10 Goblet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms

2. Workout Prep
set 1:
2 Rope Pull-Ups (1 each arm)
10 Sec. Ski Erg (workout pace)
5 Back Squats (light)
– rest –
set 2:
1 Half Rope Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (moderate)
– rest –
set 3:
1 Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (workout weight)

Workout
Workout (Time)

Nashville Hot

Freedom (RX’d)
2:00 Amrap
2 Rope Climbs (Or 8 Strict pull Ups)
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
-rest 1:00 between sets-

  • 4th round and on extend to 3 minutes.
  • Go until 75 reps of Back Squats are complete.

Independence
2:00 Amrap
1 Rope Climb (or 4 strict pull ups)
8/7 Calorie Ski or Row
Max Rep Back Squats (95/65)
-rest 1:00 between sets-

  • 4th round and on extend to 3 minutes
  • Go until 75 reps of Back Squats are complete

Liberty
2:00 Amrap
10 Jumping Pull Ups
8/7 Calorie Ski or Row
Max Rep Air Squats
-rest 1:00 between sets-

  • 4th round and on extend to 3 minutes
  • Go until 75 reps of Air Squats are complete

Targets:

  • Target time: 10-12 minutes
  • Time cap: 18 minutes

Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

  • 10 Barbell Strict Press @ Moderate weight – maintain control and quality
  • 12 Plate Front Raise @ moderate weight – maintain quality
  • 10 DB Preacher Curl @ moderate weight – maintain quality
  • 10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility
Mobility
  • 1 min couch stretch (each side)
  • 1 min twisted cross (each side)
  • 30 sec bicep stretch on wall (each side