workout of the day (wod)
Team WOD 18/10
Teams of 2
AMRAP 5
YGIG
3 Deadlift
2 Power Clean
1 Push Jerk
@70/50
REST
Team of 2
AMRAP 25 min
“YGIG”
50 m Farmers Walk 2x 24/16 kg
8 DB Snatch 22,5/15
12 Abmat Situps
6 DB Box Step Overs 22,5/15
WOD 17/10
STRENGTH
Build to a new 1RM Back Squat
WORKOUT
“Crisp Mornings” (RX’d)
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps 2×24/16
Women Calories: 16-14-12-9-6
MAYHEM AFFILIATE
3-2-1…GO
WOD 16/10
STRENGTH
Build a new 1RM in Clean & Split Jerk
Post
3 Sets Of
10 Dumbbell Row (heavy single arm)
WORKOUT
“Harvest Moon” (RX’d)
Every 1:00 x 10
10 Toes to Bar
10 Push Press 42.5/30
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/10
GYMNASTICS – Pulling (Week 8)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Ring Rows
Level 2: Kipping Ring Pull-ups
Level 3: Ring Muscle-Ups
WORKOUT
“Bonfires and Hayrides” (RX’d)
3 Sets
12/10 Calorie Bike
6 Bar Muscle Ups
12/10 Calorie Bike
-rest 1:00 between sets-
-rest 3:00-
3 Sets
12/10 Calorie Bike
6 Burpee Pull Ups
12/10 Calorie Bike
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 14/10
STRENGTH
Build to a new 1RM Deadlift
Post:
3 Sets Of
8 Dumbbell Z-Press
WORKOUT
“Golden Hour” (RX’d)
AMRAP 8
6 Deadlift 85/60
48 Double Unders
-Rest 2:00 between AMRAPs
AMRAP 8
6 Bench Press 60/35
8 Box Jump Overs 60/50
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/10
WORKOUT
“Pumpkin Spice” (RX’d)
400m Run
30/24 Calorie Row
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Row
-rest 1:1-
4 Rounds
100m Run
10/8 Calorie Row
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Row
-rest 1:1-
400m Run
30/24 Calorie Row
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka kl.18.15
3 Rounds
75 m KB Front Rack hold walk+20 Marsch
Rest 45 sec
12 KB Press+10 KB Swings
Rest 45 sec
12 Plate Situps+20 sec Hollow hold
Rest 45 sec
10 Barbell Z-press+30 sec Handstand Hold
Rest 90 sec
3 Rounds
10 DB Boxstep right
Rest 30 sec
10 DB Boxstep left
Rest 30 sec
8 Lunges+RDL Complex
Rest 1 min