Wednesday 8/28/2024

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

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 04/25/2023

WOD
"Wahoo"
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees

-rest 5:00-

7  min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike

Mini-Pump Core
4 rounds:
15 GHD Sit-ups
10 Ab wheels
:45 sec Face up Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds