WOD's

Mayhem Affiliate 12/04/2023

Warm-up

3 SETS

10/10 Banded Side Steps 

5 Banded Tempo Squats (3-sec descent) 

10 PVC Pass Throughs

 -into- 

3 SETS

5/4 Cal Row 

5 Empty Bar Front Squats

5 Empty Bar Shoulder Press 

3 Empty Bar Push Jerks  

Strength/Accessory

Front Squat + Push Press + Push Jerk (Weight)

1 Front Squat + 1 Push Press + 1 Push Jerk
Work up to a heavy complex in 10-12 minutes -

Workout

Workout (3 Rounds for reps)

Buffalo Brew Coffee

Freedom (RX'd)

EVERY 5:00 FOR 3 SETS

5-10-15 Cal Row

*4x15m Shuttle Run after each Row

*Women’s Cal: 4-8-12

Independence

EVERY 5:00 FOR 3 SETS

4-8-12 Calorie Row

*4x15m Shuttle Run after each Row

*Women’s Calories: 3-7-10

Affiliate Compete
EVERY 5:00 FOR 3 SETS
9-15-21 CaL Row
*4x15m Shuttle Run after each Row
*Women’s Cal: 7-12-15

Optional Mobility

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)

Mayhem Affiliate 12/05/2023

Warm-up

Hip Halo + Banded 7's

-into-

2 SETS

:40 Bike

5 Pike Push Ups

10 Walking Lunges + Torso Twist

Workout

Workout (5 Rounds for reps)

Custer

Freedom (RX'd)

5 SETS

15/12 Cal Bike

12 Handstand Push Ups

15m Dumbbell Lunge (22.5/15)

-rest 1:1

Independence

5 SETS

12/10 Cal Bike

8 Handstand Push Ups

15m Dumbbell Lunge (15/10)

-rest 1:1-

Affiliate Compete

5 SETS

18/15 Cal Bike

12 Handstand Push Ups

15m Dumbbell Lunges (22.5/15)

6 Strict Handstand Push Ups

-rest 1:1-

Skills and Drills

Strict Pull-up Progression - Week 4 Day 1: (Checkmark)

Choose 1-2 Parts of the following:

3 SETS

30-60 Second Dead hang (overhand grip )

- Rest 1:00 between sets

3 SETS

5-10 negative pull-ups (4s negativ)

- Rest 1:00 between sets

3-5 SETS

4-7 assisted pull-ups

4-7 Pull Ups

5-8 weighted Pull Ups

- Rest 2:00 between sets -

Optional Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

Mayhem Affiliate 12/06/2023

Warm-up

Burgener Warm Up

Skill Transfer

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Burgener

Strength/Accessory

3 Position Power Snatch (Ground, Below the Knee, Above the Knee) (Weight)

5 SETS

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch

*Build to a Heavy Unbroken Complex across 5 working sets

Workout

Workout (AMRAP - Rounds and Reps)

WILSON

Freedom (RX'd)

AMRAP x 15 MINUTES

5-10-15-20-25…..

Toes to bar

10 Overhead Squats (43/30)

50 Double Unders

Independence

AMRAP x 15 MINUTES

4-8-12-16-20…..

Toes to bar

10 Overhead Squats (35/25)

35 Double Unders

Affiliate Compete

AMRAP x 15 MINUTES

5-10-15-20-25…..

Toes to bar

15 Overhead Squats (43/30)

75 Double Unders

Optional Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)

Mayhem Affiliate 12/07/2023

Warm-up

Banded 7's

-into-

AMRAP x 6 MINUTES
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Low Box Jumps

Workout

Workout (Time)

Yellowstone

Freedom (RX'd)
1-3-5-7-5-3-1
Power Cleans (83/61)
2-6-10-14-10-6-2
Box Jump Overs (30/24)

Independence
1-3-5-7-5-3-1
Power Cleans (70/48)
2-6-10-14-10-6-2
Box Jump Overs (24/20)

Affiliate Compete
1-3-5-7-5-3-1
Power Cleans (93/66)
2-6-10-14-10-6-2
Box Jump Overs (30/24)

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

10 Russian Kettlebell @ moderate weight – maintain quality RPE 7
10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Optional Mobility

Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch

Mayhem Affiliate 12/08/2023

Warm-up

3:00 Heart Rate Elevation + Mobility

-into-

3 SETS

10 Boot Strappers

10 Ring Rows

8m Bear Crawl

10 Banded Shoulder Press

Workout

Workout (Time)

De-Calf

Freedom (RX'd)
40 Wall Balls (9/6)
30 Pull Ups
30 Wall Balls
20 Chest to Bar Pull Ups
20 Wall Balls
10 Bar Muscle Ups

Independence
30 Wall Balls (9/6)
25 Pull Ups
20 Wall Balls
15 Pull Ups
15 Wall Balls
5 CTB Pull Ups

Affiliate Compete
50 Wall Balls (9/6)
40 Pull Ups
35 Wall Balls
25 Chest to Bar Pull Ups
25 Wall Balls
15 Bar Muscle Ups

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

3 Rounds  

10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
 10 Band Pull Through @ moderate weight – maintain quality RPE 7 
15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7

  -Rest 2 min between rounds-

Optional Mobility

Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)

Mayhem Affiliate 12/09/2023

Warm-up

Banded 7’s

-into-

3 SETS
:45 Erg (all 3 Ergs)
5 Kettlebell Russian Swings (eye level)
5 Inch Worms
5 DB Bench Press (Build up to WOD weight)

Workout

Workout (AMRAP - Reps)

TEAMS OF 3 - Start on different Stations and rest at the same time

Freedom (RX'd)
EMOM x 36 MINUTES
Min 1: 12/10 Cal Air Bike
Min 2: 16 Kettlebell Swings (24/16)
Min 3: 15/12 Cal Ski (or Row)
Min 4: 10 DB Bench Press (22.5/15)
Min 5: 15/12 Cal Row
Min 6: Rest

Independence
10/8 Cal Bike
12/10 Cal Row/Ski
Kettlebell Swing 24/16kg
DB Bench Press 15/10

Compete:
15/10 Cal Bike
Kettlebell Swing 32/24kg
20/15 Cal Row/Ski
DB Bench 32.5/22.5kg

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