workout of the day (wod)
StrengthWOD 18:15
Mayhem functional pump!
(Shoulders, arms & core)
8 sets
4 Strict Handstand Push Ups
8 Single Arm DB Upright Row (left) (mod)
8 Single Arm DB Upright Row (right) (mod)
Rest 1:1
-DIRECTLY INTO-
6 sets
12 barbell curls (light/moderate)
12 barbell skull crushers (light/moderate)
Rest 1:1-
-DIRECTLY INTO-
4 sets
8 Double DB shoulder press (moderate)
6 Double DB hammer curls (moderate)
4 Double DB overhead extensions
Rest 1:1
-DIRECTLY INTO-
4 sets
15 Pallof press (left)
15 Pallof press (right)
15 KB side bends (left)
15 KB side bends (right)
Rest 1:1
WOD 17/3 kl.17.00
SKILL
Toes to bar
’MOVES LIKE JAGGER’ extra!
AMRAP
Team of 2 in 15 min
Buy-In: 50 Goblet Lunges 24/16
Partner 1:
10 Hand Release Deadlifts 100/70
10 Box Jumps 70/60
Partner 2:
Kettlebell Hold in Bottom of Squat 24/16
Alternate each round
OLYWOD 16/3-24
For 12 min
Build up to a 3RM S2OH
E1,5MOM 8 (12 min)
1 Heavy DL – Low Catch Squat Clean Pause (3 sec) – Jerk Pause (3 sec)
EMOM 8
1 Low Catch C&J
Built by Bengt Granaas
WOD
WORKOUT
“Open 24.3”
MAYHEM MINI-PUMP –ARMS AND SHOULDERS
4 Rounds
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD
WORKOUT
“So what’s the sitch?” (RX´d)
For Time:
100 Air Squats
100/80 Calorie Row
100 Air Squats
MAYHEM MINI-PUMP – Leg Day
4 Rounds
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 1 min between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD
STRENGTH
EMOM x 5
5 Bench Press at 60% of 1RM
WORKOUT
“Call me beep me, if you wanna reach me” (RX’d)
30-24-18-12-6
Calorie Bike (Female calories: 24-20-14-10-5)
Dumbbell Floor Press 2×22,5/15
*Repeat from March 16, 2022
MAYHEM AFFILIATE
3-2-1…GO
WOD
STRENGTH
EMOM x 8
2 Power Snatches between 60-75% of 1RM
WORKOUT
“Rufus” (RX’d)
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches 2×22.5/15
MAYHEM AFFILIATE
3-2-1…GO