workout of the day (wod)
WOD 7/10
STRENGTH
5 Sets Of
3 Deadstop Bench Press (3- second Pause)
Build to Mod-Heavy
WORKOUT
AMRAP 3-3-3-4
75 Double Unders
20 Burpee to Bar
Max Calorie Bike in the Remaining Time
-Rest 1:00 b/t Sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 6/10
STRENGTH
On An 8:00 Clock
Kip Swing + Bar Muscle-Up Transition Work
“JASON”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 5/10
STRENGTH
Every 1:00 x 5 Sets (15:00)
5 Power Clean and Jerk – Touch and go
Into,
Every 1:00 x 5 Sets
3 Power Clean and Jerk – Touch and go
Into,
Every :30 x 10 Sets
1 Power Clean and Jerk
WORKOUT
“OCTOBER MONTHLY CHALLENGE”
AMRAP 15
Max Box Step Ups 50cm
NOTE –
– In the month of OCT, we are building capacity towards the CHAD workout on 11/11. This week’s work is included in the class. All of the additional volume training will be included in the Optional Accessory each week.
*If athletes are planning to use a weighted vest/ruck for Chad, they should use that weight today
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 4/10 kl.17.30
Every 90 sec x3
1: 10 TTB Drill
2: 8/8 Loaded Clamshell
3: 45 sec Double KB OH Marches
AMRAP 20
6/6 Split Stance Deadlift 30X1
Rest 45 sec
6/6 DB Push press 30X1
Rest 45 sec
40-60 sec Dead hang
Rest 45 sec
45 sec Banded KB Rotations
Rest 1 min
Stretch & Relax😴
WOD 2/10
STRENGTH
5 Sets
5 Back Squats
Build to Heavy
WORKOUT
AMRAP 2 x 5 Sets
10 Back Squats 85/60m
Max Calorie Bike in Remaining Time
-Rest 2:00 b/t Sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 1/10
SKILL
Every 1:00 x 8 Sets
Rope Climb Variation 1-2 reps · or 3-5 Strict Chin Ups
Advanced – Legless Rope Climb
Intermediate – Rope Climb
Beginner – Zombie Rope Climbs/Foot Clamp and Stand
WORKOUT
For Time
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 30/9
WORKOUT
For Time
3 Rounds
21 Thruster 35/25
21 KB Swing 24/16
-Rest 3:00-
3 Rounds
21 KB Swing 24/16
21 Lateral Burpee Over Bar
STRENGTH
3 Sets
6 DB Bench (Heavy)
12 Deficit Push Ups 8/4 cm
24 Banded Chest Press
Rest 2:00 b/t Sets
MAYHEM AFFILIATE
3-2-1…GO