12. November 2022
Nov
12
1. Movement Prep/Activation and Increasing Heart Rate
2 min row/bike/ski
-into-
3 rds
– 10 Ring Rows
– 10 alt. V-Ups
– 10 American-Swings
„Isildur“
– in Teams of 2 (split reps anyhow)
– start on different stations
– 3 min. rest after each AMRAP
A) AMRAP 10
– 20/25/30 cal. bike
– 30 alt. Single-DB Devil-Presses i/t (1×15/22,5)
B) AMRAP 10
– 40/50/60 cal. row
– 60 T2Bs
C) AMRAP 10
– 20/25/30 cal. ski
– 2-3-4-… (Legless) Rope-Climbs from the floor or RMUs
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 rds
– 10 Tempo Push-Ups
– 10 Chin-Ups
– 15 Standing-KB Crush-Grip French-Presses
– 15 Barbell Drag-Curls
– 30 m. Single-DB Overhead-Carry (Left– as heavy as possible)
– 30 m. Single-DB Overhead-Carry (Right – as heavy as possible)
– 15 Stick Sit-Ups
– 10 Strict T2Bs
– 15 Oblique twists with MedBall e/s
– 30 m. Single-DB Overhead-Carry (Left– as heavy as possible)
– 30 m. Single-DB Overhead-Carry (Right – as heavy as possible)
– Rest 2 min b/t rds
1rd
– 1 min. Couch-Stretch (e/s
– 1 min. Bicep Wall-Stretch
– 1 min. Seal-Pose
Barbell Drag Curls