Tuesday 8/20/2024

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WOD
"Maverick and Goose"
Every 10:00 ( 3 sets)
15/12 Calorie Air Bike
12 Burpee Box Get Overs 30"/24"
15/12 Calorie Air Bike
9 Burpee Box Get Overs 30"/24"
15/12 Calorie Air Bike
6 Burpee Box Get Overs 30"/24"

*Score is total time of all 3 sets

Accessory 
"Mayhem Mini-Pump – Chest"
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.

3 sets:
6 Dumbbell Incline Bench Press at RPE 9
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies at RPE 7-8
-rest 2 minutes between sets-

Saturday 6/8/2024

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WOD
"Great Dividing Range"
Teams of 3
25 Minute AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
5 Power Cleans @ 185#/125#
8 Burpee Box Get Overs @ 30"/24"
Partner 3: Rest
* Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run - AMRAP - Rest - Repeat)
Scoring: total rounds/reps of the Clean/Burpee Box Get Over AMRAP

Saturday 5/25/2024

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WOD
“I must not fear”
20:00 AMRAP
Teams of 2
Partner 1 performs all of the odd sets (1-3-5-7-9-11…)
Partner 1 performs all of the even sets (2-4-6-8-10…)
Hang Squat Cleans 95#/65#
Burpee Box Get Overs 30"/24"
The partner not working rows for Max Calories.
Score = final round completed (rounds) + total calories (reps).

Explanation of workout: Partner 1 will begin by completing 1 Hang Squat Clean and 1 Burpee Box Get Over. Once complete, partner 2 begins 2 Hang Squat Clean and 2 Burpee Box Get Overs. Then back to partner one for 3s, partner 2 for 4s…etc. While one partner goes through their sets the other rows for max calories. Athletes will continue to change out until 18:00 is completed. Score = final round completed (rounds) + total calories (reps).