Strength
“Shock Method”
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Back Squats. You can increase weight or stay the same across all sets.
WOD
"‘Tis the Season"
5 sets For Time:
100 Double Unders
25 Push Ups
- Rest 1:00 between sets
*20:00 Time Cap
Strength
Deadlift 6x4
6 sets x 4 Deadlifts (75%)
-Complete a set every 1:45-
WOD
"Baloo the Bear"
For Time:
40 Push Ups
80 Air Squats
20 Bench Press 135#/85#
40 Wall Balls 20"/14"
20 Bench Press 135#/85#
80 Air Squats
40 Push Ups
*Time Cap 22:00
WOD
"Push Pull 2.0"
For Time:
45 Push-Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups
Accessory
"Mayhem Mini-Pump – Back and Biceps"
3 Rounds
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Strength
Build up to a Heavy Back Squat
10-12 minutes
WOD
"Quesadilla"
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats 135#/95#
10 Push Ups after each set
* Back Squats can be taken from the rack.
