Mayhem Affiliate 11/06/2023
Warm-up
Warm-up
1. Movement Prep/Activation
3:00 Machine (Start slow and build pace)
– into –
3 rounds
20 Plate Hops
10 Banded Squats (Hip-Cycle)
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
5 Knees to Elbows
2. Workout Prep
2 sets
10 Double Under
5 Overhead Squats (add weight each set)
3 Toes to Bar
Workout
Workout (Time)
Backstreet Boys
Freedom (RX’d)
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar
(KG conv: 43/29)
Independence
2 Rounds
75 Double Unders
25 Overhead Squats (75/55)
75 Double Unders
15 Toes to Bar
(KG conv: 34/25)
Liberty
2 Rounds
50 Single Unders
25 Wall Ball Front Squats (light)
50 Single Unders
25 Abmat Sit Ups
- Target time: 12-14 minutes
- Time cap: 16 minutes
- Target time: 14-16 minutes
- Time cap: 18 minutes
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
4 Rounds
- 10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality
- 10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 min between rounds-
Mobility
Mobility (Checkmark)
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)