Mayhem Affiliate 10/12/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Roll and Reach
10 Alternating V-Ups
10-second Hand Stand Hold
10 Single Arm Dumbbell Shoulder Press (each)
2. Strength Prep
Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
3. Workout Prep
2 sets:
4 Toes to Bar
1 Wall Walk
Strength/Accessory
Shoulder Press (Weight)
Workout
Workout (Time)
“Worst Cooks in America”
Freedom (RX’d)
4 Rounds
20 Toes to Bar
4 Wall Walks
Independence
4 Rounds
15 Toes to Bar (Or 20 Knees to Elbows)
3 Wall Walks
Liberty
4 Rounds
15 Hanging Knee Raises
50ft Bear Crawl
- Target time: 8-10 minutes
- Time cap: 14 minutes
Mobility
Mobility
- 1 min tricep smash (each)
- 1 min overhead banded distraction (each)
- 1 min Barbell grip smash (each side)
Shoulder Press 1×10
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.