Mayhem Affiliate 12/07/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
7 min AMRAP
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Low Box Jumps
2. Workout Prep
3 sets
2 Power Cleans (build in weight)
2 Box Jump Overs (build in height)
Workout
Workout (Time)
Yellowstone
Freedom (RX’d)
1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
(KG conv: 83/61)
* This is a repeat workout from 12/16/2021
Independence
1-3-5-7-5-3-1
Power Cleans (155/105)
2-6-10-14-10-6-2
Box Jump Overs (24/20)
(KG conv: 70/48)
Liberty
1-3-5-7-5-3-1
Dumbbell Power Cleans (moderate)
2-6-10-14-10-6-2
Step Up and Overs (20/16)
- Target time: 8-10 minutes
- Time cap: 12 minutes
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds
- 10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7
- 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Mobility
Mobility
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Bicep Wall Stretch