Mayhem Affiliate 12/09/2023

Warm-up
Warm-up

1. Movement Prep/Activation

Banded 7’s

-into-

3 sets:

45 Second Bike (increase pacing)

5 Kettlebell Russian Swings (eye level)

5 Inch Worms

5 Bench Press (empty bar-build across sets)

2. Strength Prep

5 sets x 3 Bench Press @80% of 1RM

* Complete a set on the 2 minutes *

3. Workout Prep

1 set:

5/4 Calorie Air Bike

5 Kettlebell Swings

1 Wall Walk

Strength/Accessory
Bench Press (Weight)

5 sets x 3 Bench Press @80% of 1RM

* Complete a set on the 2 minutes *

Workout
Workout (Checkmark)

Old Logan

Freedom (RX’d)

Every 1:00 (4 rounds)

Min 1: 12/10 Calorie Air Bike

Min 2: 16 Kettlebell Swings (53/35)

Min 3: 12/10 Calorie Air Bike

Min 4: 4 Wall Walks

Min 5: 12/10 Calorie Air Bike

Min 6: Rest

(KG conv: 24/16 KB)

Independence
Every 1:00 (4 rounds)
Min 1: 10/8 Calorie Air Bike
Min 2: 16 Kettlebell Swings (35/25)
Min 3: 10/8 Calorie Air Bike
Min 4: 3 Wall Walks
Min 5: 10/8 Calorie Air Bike
Min 6: Rest
(KG conv: 16/11 KB)

Liberty
Every 1:00 (4 rounds)
Min 1: 8/7 Calorie Air Bike
Min 2: 12 Kettlebell Swings (light)
Min 3: 8/7 Calorie Air Bike
Min 4: 4 inch worms
Min 5: 8/7 Calorie Air Bike
Min 6: Rest

  • Target Time Each Movement: Sub 40 Seconds
  • Time Cap each movement: 50 seconds

Optional Gymnastics Skill Work
Strict Pull-up: Week 4 Day 2 (Checkmark)

Advanced:
Partner work/rest
3 rounds of:
30 Scap Pulls [Hanging Shrugs]immediately into 7 Strict Pull Ups

Intermediate:
Partner work/rest
3 rounds of:
20 Scap Pulls [Hanging Shrugs] immediately into 4-6 Strict or Box Assist Pull Ups

Beginner:
Partner work/rest
3 rounds of:
10 Scap Pulls [Hanging Shrugs] immediately into 3-4 Box Assist Pull Ups

Mobility
Mobility
<ul><li>1 min Barbell Quad Smash (each side) </li><li>1 min Couch Stretch (each side) </li><li>1 min Trap Smash (each side)</li></ul>

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