Monday 7/8/2024

Strength 
Front Squat
Build up to a Heavy Front Squat
10-12 minutes

WOD
"The Hunger Games"
For Time:
30-24-18-12-6
Kettlebell Swings 55#/35#
V-ups
10-8-6-4-2
Box Jumps 30"/24"

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-

Thursday 04/25/2024

WOD
"Dragonfruit"
Teams of 2 For Time:
5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Scale Stick Sit Ups)
12/10 Calorie Row
10 V-Ups

-rest at least 3:00 before beginning accessory -

Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2 minutes b/t rounds

Friday 4/12/2024

Gymnastics 
Take 10-15 min to practice pull-ups. Athletes can work on  modified strict, strict, kipping, butterfly, chest to bar...choose a level you'd like to work on and improve.

WOD 
"BLT"
2 Rounds For Time:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups