workout of the day (wod)
WOD 12/6
STRENGTH
Power Snatch
Every 1:00 x 10 Sets
2 Power Snatch (singles) @ 60% OR RPE 6
WORKOUT
“Bees Everywhere!” (RX’D)
3 Rounds
50 Wall Balls 9/6
25 Toes to Bar
MAYHEM AFFILIATE
3-2-1…GO
WOD 11/6
WORKOUT
“It’s Called Reading” (RX’D)
400m Run
25 Bench Press 50/35
5 Wall Walks
400m Run
20 Bench Press
5 Wall Walks
400m Run
15 Bench Press
5 Wall Walks
400m Run
10 Bench Press
5 Wall Walks
MAYHEM AFFILIATE
3-2-1…GO
WOD 10/6
STRENGTH
Deadlift 1×3
Build to a 3RM Deadlift
WORKOUT
“Brothers Gotta Hug” (RX’D)
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
MAYHEM AFFILIATE
3-2-1…GO
WOD 9/6
GYMNASTICS
1 one rep heavy weighted STRICT Pull Up
WORKOUT
“That’s Gonna Leave a Mark” (RX’D)
AMRAP 16
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 85/60
MAYHEM AFFILIATE
3-2-1…GO
WOD 8/6
STRENGTH
Back Squat 1×3
Build to a 3RM Back Squat
WORKOUT
“Fat Guy in a Little Coat” (RX’D)
21-15-9
Calorie Bike
Goblet Squats 22,5/15
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Bike
45 Goblet Squats 22,5/15
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 7/6 kl.17.30
3 Rounds
20 Plate Angels
Rest 45 sec
8/8 Twisted KB Swing Lunges
Rest 45 sec
5 Excentric Pullups
Rest 60 sec
Every 90 sec x3
10 Overhead Squat 3 sec down
30-45 sec Handstand Hold
5/5 Half Kneeling KB Windmill
10 DB Box Step Overs
Stretch & relax
WOD 5/6
WORKOUT
”Froning’s Revenge” (RX’D)
6 Rounds:
2 Rope Climbs (or 6 Strict Pull Ups)
7,5 m Handstand Walk (or 2 Wall Walks)
4 Front Squats 85/60
7,5 m Handstand Walk (or 2 Wall Walks)
* Barbell is from the floor, not rack
Cool Down:
3-5 minutes of easy cardio (this can be walking, a slow row, machine ride, etc.)
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
MAYHEM AFFILIATE
3-2-1…GO