WOD (WORKOUT OF THE DAY)

WOD 9/1 kl.17:00

[ALL TRACKS]

3 Rounds For Time:

500m Assault Bike

30 KB Swings 24/16

500m Assault Bike

20 Reverse Burpees

*Score = Time it takes to complete the workout

 

MOBILITY

 

StrengthWOD 9/1 18:15

A

Barbell Bench press

10-5-3-10-5-3

 

B

5 sets

Tempo Sumo deadlifts x5

 

C

Emom x 20

Min 1: Barbell Strict press x 10

Min 2: DB rows (R) x 10-15

Min 3: DB rows (L) x 10-15

Min 4: 90/90 DB raises x20

Min 5: rest

 

WOD 7/1

CONDITIONING

”PUSH TO START”

COMPETE

2-4-6-8-10:
Wall Walks
Deadlifts 125/85
Double Unders (10x)

TRAIN

2-4-6-8-10:
Wall Walks
Deadlifts 125/85
Double Unders (10x)

SWEAT

2-4-6-8-10:
Wall Walks
Deadlifts 85/60
Double Unders (10x)

 

Built By CompTrain

3-2-1…GO

WOD 6/1

”Chariots of fire”

 

Compete

15m Double KB Front Rack Walking Lunge (2×24/2×16)

20 Toes to bar

10 Bar Muscle Ups

-Rest 2:00-

30m Double KB Front Rack Walking Lunge

2 Rounds:

10 Toes to bar

5 Bar Muscle Ups

-Rest 2:00-

45m Double KB Front Rack Walking Lunge

5 Rounds:

4 Toes to bar

2 Bar Muscle Ups

 

Train

15m Double KB Front Rack Walking Lunge (2×24/2×16)

20 Toes to bar

10 jumping Bar Muscle Ups

-Rest 2:00-

30m Double KB Front Rack Walking Lunge

2 Rounds:

10 Toes to bar

5 jumping Bar Muscle Ups

-Rest 2:00-

45m Double KB Front Rack Walking Lunge

5 Rounds:

4 Toes to bar

2 jumping Bar Muscle Ups

 

Sweat

15m Double KB Front Rack Walking Lunge (2×16/2×12)

20 Toes to bar

10 Burpee pullups

-Rest 2:00-

30m Double KB Front Rack Walking Lunge

2 Rounds:

10 Toes to bar

5 Burpee pullups

-Rest 2:00-

45m Double KB Front Rack Walking Lunge

5 Rounds:

4 Toes to bar

2 Burpee pullups

 

Workout by Mayhem athlete

WOD (+StrengthWOD) 5/1

WEIGHTLIFTING:

”THE OTHER TOTAL”
For Max Load:

Power Clean
Bench Press
Overhead Squat

Built By CompTrain

3-2-1…GO

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