Wednesday 8/28/2024

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Strength 
Back Squat for load:
 #1: 10 reps @ 60%
 #2: 3 reps @ 70%
 #3: 3 reps @ 80%
 #4: 3 reps @ 90%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

WOD
"Clue"
For Time:
30/24 Calorie Air Bike
30 Burpees
@7:00
25/20 Calorie Air Bike
25 Line Facing Burpees
@14:00
20/16 Calorie Air Bike
20 Burpee Broad Jump (4’/3’)

Thursday 6/27/2024

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WOD 
“I do not like the Cone of Shame”
3:00 AMRAP
30 V-Ups
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups
Max Burpee Broad Jump (4ft/3ft)

Accessory
"Mayhem Mini-Pump – Leg Day"
4 Rounds

8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7

-Rest 1 min between rounds-

Tuesday 2/27/2024

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Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+20lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Quiche"
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.

**Score is slowest set.