Saturday 4/5/2025
/Strength
"Mayhem for Freedom"
For time:
1380m Row
78 Double Unders
60 Toes to Bar
78 Double Unders
35 Lateral Burpee Box Jump Over
78 Double Unders
63 Push Ups
78 Double Unders
Friday 4/4/2025
/Strength 1
Power Snatch + Hang Squat Snatch + Overhead Squat 1x3
Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%
Strength 2
Snatch Pull 3x3
3×3 Snatch Pull @80-90%
WOD
"Action Hank
For Time:
21-18-15-12-9-6
Deadlifts 185#/125#
GHDs (Scale V-ups or Stick Sit-ups)
Thursday 4/3/2025
/Strength
Max Rep Bench Press + Burn Out Set
Week 2:
Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
WOD
"Agent Honeydew"
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press (35s/25s)
Wednesday 4/2/2025
/WOD
"Manark
For Time:
5x50ft Shuttle Runs
10 Box Jump Overs 30"/24"
20 Kettlebell Swings 55#/35#
6x50ft Shuttle Runs
12 Box Jump Overs 30"/24"
24 Kettlebell Swings 55#/35#
7x50ft Shuttle Runs
14 Box Jump Overs 30"/24"
28 Kettlebell Swings 55#/35#
8x50ft Shuttle Runs
16 Box Jump Overs 30"/24"
32 Kettlebell Swings 55#/35#
* Each shuttle run rep is 25 feet down + 25 feet back.
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
