Wednesday 4/30/2025

Strength 
Mayhem Mini-Pump – Glutes
3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

WOD
"Midline March"
3 Rounds For Time:
30 GHDs
100ft Single Arm Overhead Walking Lunge 503/35#
50ft Handstand Walk (Scale 5 Wall Walks)

Wednesday 4/16/2025

Accessory 
Gymnastics: Ring Dips
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8... Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)

WOD
"Aerosmith"
For Time:
15/12 Calorie Air Bike
30 GHDs
30/24 Calorie Air Bike
30 GHDs
45/36 Calorie Air Bike
30 GHDs
60/48 Calorie Air Bike

Saturday 10/12/2024

WOD
"Bagheera the Panther"
4 Sets: (1 set every 12 minutes. Athletes have up until the 12 minute mark to rest if set is completed before 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups  (Or V-Ups)

-straight into-

Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 250/200m Row

-straight into-

Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders

*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements

**Score is total time of all 4 sets

Wednesday 4/3/2024

WOD
"Revenge of the Sith"
3 Rounds For Time:
400m Run
30 GHD’s (Scale with V-Ups)
20 Wall Balls 20#/14# (11'/10')

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

10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-