Strength
Deadlift 2x2
2 sets x 2 Deadlift (90-95%)
-Complete a set every 3:00-
WOD
"Hot Apple Cider"
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball 20#/14# in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
*Minimum reps to be considered Rx is 15 wall balls per set and 10 burpees per round
WOD
"Ben & Jerry’s"
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (Scale to V-Ups)
40ft Handstand Walk (Scale to 4 Wall Walks)
30/24 Calorie Air Bike
30 GHD Sit Ups (Scale to V-Ups)
30ft Handstand Walk (Scale 3 Wall Walks)
15/12 Calorie Air Bike
20 GHD Sit Ups (Scale to V-Ups)
20ft Handstand Walk (Scale to 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
- 20 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then.
Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds
Strength
Power Clean
6 sets of 6 Power Clean and Jerks (every 2:00)
* Weight should be 50% of 1RM
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WOD
"Teacher and Defender"
For Time:
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar
WOD
Malasadas (Open 12.1)
7:00 Amrap
Max Burpee to bar (6in target)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
