- https://www.youtube.com/watch?v=k17RFxW61Rc
- Freedom (RX'd) Murph Prep Monday:25:00 Partner AMRAP:5 Strict Pull-ups10 Push-ups15 Air Squats-Switch rounds back and forth with your partner- * See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 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)
- Estimated Total Session Time:1 Hour (Everything Included)1. Movement Prep/Activation and Increasing Heart Rate1 Round:10 yd walk on toes10 yd walk on toes backwards10 yd walk on heels10 yd walk – feet turned out10 yd walk – feet turned in10 yd lunge walk – arms locked out overhead10 yd lunge walk – torso twist towards forward leg10 yd butt kickers10 yd high knees-into-Crossover Symmetry Warm-up or Banded 7's 2. Workout Prep1 set:2 Strict Pull-ups3 Push-ups4 Air Squats
- Freedom (RX'd)Teams of 3 (1:2)4 Rounds (each)15/12 Calorie Assault Bike5 yd Shuttle Sprint (down and back)10 yd Shuttle Sprint (down and back)20 yd Shuttle Sprint (down and back)10 Burpee Box Jump Overs (24/20)- You Go, I Go -Individual Option:Every 5:00 (4 sets)15/12 Calorie Assault Bike5 yd Shuttle Sprint (down and back)10 yd Shuttle Sprint (down and back)20 yd Shuttle Sprint (down and back)10 Burpee Box Jump Overs (24/20)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- Bike750m easy1500m fast-rest 1 minute-20 min easy-rest 2 minutes-1250m fast,1250m easy *Perform 20-sec Standing Surge (do not change the damper) at a Fast pace every 2 Min"
- Bike250m easy250m moderate250m easy250m moderate/fast250m easy50m Sprint
- Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.4 Rounds10 Diamond Pushups10 Ring Row Feet Elevated20 Standing Tricep Extension w/ Band Inverted Skull Crusher10 Seated Alternating DB Curls (each side)10 overhead plate situps10 Dip Support Leg Raise30yd Isolateral DB Farmer Carry (Right Side)30yd Isolateral DB Farmer Carry (Left Side)30yd Isolateral Overhead DB Carry (Right Side)30yd Isolateral Overhead DB Carry (Left Side)-Rest 2 […]
- Freedom (RX'd) 500m Row20 Strict Handstand Push-ups 100’ Double Kettlebell Front Rack Lunge (2×53/35)500m Row100’ Double Kettlebell Front Rack Lunge (2×53/35)20 Strict Handstand Push-ups 500m Row * See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- Estimated Total Session Time:1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Row1:00 Run1:00 Bike-into-3 sets10 Dumbbell Z-Press (light)10 Alternating V-Ups10 Single Arm Kettlebell Windmills (each)10 Walking Lunges + Torso Twist 3. Workout Prep3 sets100m Row (workout pace)2-3 Strict Handstand Push-ups 10’ Kettlebell Walking Lunge (increase weight each set)