Strength
Deadlift 1x1
Build up to a Heavy Deadlift
12-15 minutes
WOD
“Gobble ‘til you wobble”
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters 45#/35#
12/10 Calorie Row
10 Burpee over Rower
*Score is total time of all 5 sets
WOD
"Indiana Pacers"
Every 6:00 (4 sets)
36/28 Calorie Row
24 Kettlebell Swings 55#/35#
12 Burpee Over Rower
*Score is slowest set
Mayhem Mini-Pumpp - Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
-Rest 1:00 between rounds-
Strength
Muscle Clean + Shoulder Press 20-16-12-8-4
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.
WOD
"Italian Sub"
For Time:
25 Burpee Over Rower
50/40 Calorie Row
25 Burpee Over Rower
WOD
"Doc"
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
*Score is your slowest time
Accessory 1
GHD Hip Extension
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Accessory 2
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets
