Wednesday 4/2/2025

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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

Friday 10/04/2024

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WOD
"Jeopardy!"
AMRAP 2:00 (8 sets Max)
15 Ring Rows
10 Handstand Push Ups
Max Box Jump Overs 24"/20"
-no rest between sets-

*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).

Accessory
"Mayhem Mini-Pump – Glutes"
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Single Leg DB Romanian Deadlift (each side) @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

Monday 02/05/2024

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Strength
Deadlift
5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Leaning Tower of Pisa"
7:00 AMRAP
7 Hang Power Snatch 95#/65#
7 Box Jump Overs 30"/24"

Accessory
"Gymnastics: Chest to Bar Prep (Day 1)"
5 minutes of Intro/Cues                                                         
cue 1: Jump from right under the rig                                                 
cue 2: Press down on the rig to activate the shoulder and back muscles                                               

cue 3: Think "bring the rig to you" instead of you to the rig                                                 
cue 4: Spread elbows back and out to pull the bar to the chest.                                                      
cue 5: Come down with full control to active swing.                                                                                   

WORKOUT                                                      
Advanced                                                       
MInute 1: Max Burpee Chest to Bar
* Pull-up bar height should be above fingertip reach                                   
Minute 2: REST
Minute 3-5: AMRAP2 of 7 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back     
Minute 6: REST                                                           
MInute 7: Max Burpee Chest to Bar

* Pull-up bar height should be above fingertip reach

Intermediate                                                  
MInute 1: Max Burpee Pull Up
   * Pull-up bar height should be above fingertip reach                                
Minute 2: REST                                                           
Minute 3-5: AMRAP2 of 4 Chest to Bar Pull Ups + 2 Shuttle Runs

* each shuttle run is 25 feet down + 25 feet back              

Minute 6: REST                                                           
MInute 7: Max BurpeePull UP  

* Pull-up bar height should be above fingertip reach                                            

Beginner                                                         
MInute 1: Max Burpees                                                         
Minute 2: REST
Minute 3-5: AMRAP2 of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs

* each shuttle run is 25 feet down + 25 feet back                                                  

Minute 6: REST                                                           
MInute 7: Max Burpees