Mayhem Affiliate 05/26/2023

Warm-up
Warm-up

1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

2. Strength
Build to a heavy single Split Jerk

3. Workout Prep
1 set:
10 Double Unders
3 Toes to Bar
5 Wall Balls

Strength
Split Jerk (Weight)

Heavy Single (10-12 minutes)
* Rest as needed between sets *

Workout
Workout (Time)

Kauai

Freedom (RX’d)
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-
(KG conv: 9/6)

Independence
100 Wall Balls for Time:
2:00 AMRAP
40 Double Unders
10 Toes to Bar
Max Wall Balls (14/10)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-
(KG conv: 6/4)

Liberty
75 Wall Ball Thrusters for Time:
2:00 AMRAP
50 Single Unders
10 Hanging Knee Raises
Max Wall Ball Thrusters (light)
*Go until you get 75 Wall Ball Thrusters
-rest 1:00 between sets-

  • Target number of Wall Balls each set: 20+ Wall Balls (aka Target Time: Sub 14 minutes)
  • Minimum number of Wall Balls before scaling: 15 Wall Balls (aka Time Cap: 20 minutes)

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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