Monday 4/28/2025

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Strength 
Back Squat 1x20
Week 6: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

WOD
"Event 1"
3 rounds For Time:
400m Run
20 Burpee Box Get Overs 30"/24"
40 Single Dumbbell Squats 50#/35#

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