WODs
We use the awesome SugarWOD app to track our daily progress and log our workouts.
Workouts are released every night at 6 pm the day before.
Here you can view our last 7 days of workouts. If you want to join our community and see our entire library of workouts, download the SugarWOD app and add Crossfit Aggieland as your affiliate!
Thursday, Apr 18
Workout of the Day
Snatch Push Press + Snatch Balance 5x6
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
5 Snatch Push Press + 1 Snatch Balance
**Building Each Set 50-70%
5 Snatch Push Press + 1 Snatch Balance
**Building Each Set 50-70%
Skipper
(Time)
For Time:
5-4-3-2-1
Power Cleans 225/155
10-8-6-4-2
Burpee Broad Jumps 4’/3’
Time Cap: 9 Minutes
5-4-3-2-1
Power Cleans 225/155
10-8-6-4-2
Burpee Broad Jumps 4’/3’
Time Cap: 9 Minutes
Mobility
(Not Scored)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
1 min calf stretch against wall (each side)
1 min foam roll upper back
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
THURSDAY OVERVIEW
(Not Scored)
Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section.
Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.
Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.
Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.
Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.
Monostructural/Metcon Warm-up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural:
(Reps)
16 AMRAP
200m Run
**12/9 Calorie Ski
**Increase Ski Calories by 3/2 Every Round.
Score is total Calories at the end of 16 Minutes
200m Run
**12/9 Calorie Ski
**Increase Ski Calories by 3/2 Every Round.
Score is total Calories at the end of 16 Minutes
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Endurance
Private
(Time)
For Time:
3 Mile Weighted Run*
Every 5:00 complete:
20 Squats
Wear a Ruck or a Weight Vest
3 Mile Weighted Run*
Every 5:00 complete:
20 Squats
Wear a Ruck or a Weight Vest
Wednesday, Apr 17
Workout of the Day
King Julian
(Meters)
5 Sets Each For Time (20 Minutes)
Set 1: 1000m Run
-Rest 1:00-
Set 2: 800m Run
-Rest 1:00-
Set 3: 600m Run
-Rest 1:00-
Set 4: 400m Run
-Rest 1:00-
Set 1: 200m Run
-Rest 1:00-
Set 1: 1000m Run
-Rest 1:00-
Set 2: 800m Run
-Rest 1:00-
Set 3: 600m Run
-Rest 1:00-
Set 4: 400m Run
-Rest 1:00-
Set 1: 200m Run
-Rest 1:00-
Ring Muscle Up Skill Work
(Other / Text)
8 EMOM
Advanced:
Ring Muscle Ups
**Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.
Intermediate:
2-3 Box Ring Muscle Ups
Beginner:
5 Assisted Ring Dips
Advanced:
Ring Muscle Ups
**Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.
Intermediate:
2-3 Box Ring Muscle Ups
Beginner:
5 Assisted Ring Dips
Mobility
(Not Scored)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
8 Week Squat Cycle
#WallSitWednesday
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
:40 Double KB Front Rack Weighted Wall Sit
-Immediately into-
:20 Body Weight Wall Sit
Looking For "Drop Sets" on today's #WallSitWednesday
This should be 1:00 of Isometric Hold into 1:00 of Rest.
:40 Double KB Front Rack Weighted Wall Sit
-Immediately into-
:20 Body Weight Wall Sit
Looking For "Drop Sets" on today's #WallSitWednesday
This should be 1:00 of Isometric Hold into 1:00 of Rest.
Back Rack Lunges 5x8
(Load)
Back Rack Front Foot Elevated Reverse Lunges (Front Foot on a 45lb Plate)
In the first three sets (only do THREE sets here) Find a 8 Rep Max For the Day (4 Each Leg) Building Weight each set
-Then-
Take 90% of the weight you worked up to and Perform
2 Sets: 8 reps (4 Each Side) @ 90% of "max" for the day
Reps are going down so we should still be aiming for Heavier than last week
In the first three sets (only do THREE sets here) Find a 8 Rep Max For the Day (4 Each Leg) Building Weight each set
-Then-
Take 90% of the weight you worked up to and Perform
2 Sets: 8 reps (4 Each Side) @ 90% of "max" for the day
Reps are going down so we should still be aiming for Heavier than last week
Body Building
Functional Pump (Legs & Core)
(Other / Text)
INSTRUCTIONS!
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
6 sets:
12/10 Calorie Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats* (155/105)
-rest 1:1 b/t sets-
-rest 3-5 minutes-
4 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) - with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% of 1RM
____________
30 MINUTE (or less) VERSION:
4 sets:
12/10 Calorie Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats (155/105)
-rest 1:1 b/t sets-
-rest 2-3 minutes-
3 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) - with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% of 1RM
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
6 sets:
12/10 Calorie Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats* (155/105)
-rest 1:1 b/t sets-
-rest 3-5 minutes-
4 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) - with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% of 1RM
____________
30 MINUTE (or less) VERSION:
4 sets:
12/10 Calorie Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats (155/105)
-rest 1:1 b/t sets-
-rest 2-3 minutes-
3 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) - with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% of 1RM
Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull
(Not Scored)
https://www.youtube.com/watch?v=z_ZV8LJdax8
Bodybuilding RPE Scale
(Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Leg Day Warm-up
(Not Scored)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
DB Good Mornings
(Load)
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Box Step-Ups
(Load)
3 sets: 12 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Nordic (Hamstring) Curl
(Load)
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise
(Load)
3 sets: 15-20 reps – RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
Mayhem Mini-Pump – Leg Day
(Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 5 Day 2
(Not Scored)
https://www.youtube.com/watch?v=MxD0d4CWDNI
Warm Up
(Not Scored)
1. Crossover Symmetry Activation OR Banded 7s
- Perform 7 reps of each movement
2. Mayhem Hip Halo Activation
- 10 Side step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Click "Workout prep notes available" directly below for demo videos.
- Perform 7 reps of each movement
2. Mayhem Hip Halo Activation
- 10 Side step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Click "Workout prep notes available" directly below for demo videos.
Push Press
(Load)
1 Push Press @ 65-75% 1 RM Push Press
1 Push Press @ 75-85% 1 RM Push Press
1 Push Press @ 85-90% 1 RM Push Press
1 Push Press @ 90-95% 1 RM Push Press
1 Push Press @ 95-100% 1 RM Push Press
1 Push Press @ 75-85% 1 RM Push Press
1 Push Press @ 85-90% 1 RM Push Press
1 Push Press @ 90-95% 1 RM Push Press
1 Push Press @ 95-100% 1 RM Push Press
Clean & Jerk
(Load)
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
Floating Clean Pull
(Load)
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
Cool Down (Low Back)
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
Tuesday, Apr 16
Workout of the Day
Clean High Pull + Hang Power Clean + Front Squat 5x9
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
**Complex needs to be Unbroken
*Building Sets (50-70%)
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
**Complex needs to be Unbroken
*Building Sets (50-70%)
Alex and Marty
(Time)
For Time:
15-12-9-6-3
Devil Press 50s/35s
30-24-18-12-6
GHD Sit Ups
Time Cap: 15 Minutes
15-12-9-6-3
Devil Press 50s/35s
30-24-18-12-6
GHD Sit Ups
Time Cap: 15 Minutes
Mobility
(Not Scored)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
Body Building
Bodybuilding RPE Scale
(Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Upper Body Posterior Warm-up
(Not Scored)
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Deadlift
(Load)
5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 1:00-1:30 b/t sets
**Score = weight added to your strict pull ups.
If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box weight of any band used!
*Rest 1:00-1:30 b/t sets
**Score = weight added to your strict pull ups.
If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box weight of any band used!
Seated Neutral Grip Cable Row
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm Lat Pulldown
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep Extension w/ band
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)
Mayhem Mini-Pump –Upper Body Posterior
(Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Endurance
Alex and Marty
(Time)
Every 4:00 x 8 Sets:
100m Sled Push
100m Sandbag Carry
Max Calorie C2 Bike
Score is Total Calories
100m Sled Push
100m Sandbag Carry
Max Calorie C2 Bike
Score is Total Calories
Monday, Apr 15
Workout of the Day
Madagascar
(Load)
15 EMOM: (Alternating Each Minute)
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)
-Rest from Minutes 15:00-18:00-
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)
-Rest from Minutes 15:00-18:00-
Accessory
(Other / Text)
Every 4:00 x 4 (16 Minutes)
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
* Both movements are with a single dumbbell.
Will be Done from Minute 18:00 - 34:00
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
* Both movements are with a single dumbbell.
Will be Done from Minute 18:00 - 34:00
Mobility
(Not Scored)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
1 min Couch Stretch (each side)
1 min Seal Pose
8 Week Squat Cycle
Week 3 of 8
(Checkbox)
Squat Tip of the Week!
Focus on working through your "sticking point" in your squats this week. This is the point where you usually fail your squat & is also the weakest point of your lift. This is when the barbell dramatically loses its speed & consequently you fail the lift. Focus on Driving through those sticking points this week!
-Coach Ryan
7138519623
#StrongLegsStrongLife
Focus on working through your "sticking point" in your squats this week. This is the point where you usually fail your squat & is also the weakest point of your lift. This is when the barbell dramatically loses its speed & consequently you fail the lift. Focus on Driving through those sticking points this week!
-Coach Ryan
7138519623
#StrongLegsStrongLife
Back Squat 10-10-6-4-6-6-6-6-6
(Load)
Warm Up Sets:
2 Sets: 10 reps @ 30%
6 reps @ 50%
4 reps @ 60%
Working Sets
5 Sets: 6 reps @ 70%+
** +10-20lbs Heavier than Week 1 Day 1; When we did 6's
2 Sets: 10 reps @ 30%
6 reps @ 50%
4 reps @ 60%
Working Sets
5 Sets: 6 reps @ 70%+
** +10-20lbs Heavier than Week 1 Day 1; When we did 6's
Body Building
Functional Pump (Push & Pull)
(Other / Text)
INSTRUCTIONS!
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
5 sets:
AMRAP 2 Minutes
20 Bench Press (135/95)
*Max Calorie Ski (OR Row) in the remaining time
-Rest 2:00 Between sets-
*If you cannot get at least 15/12 Calories each set, then scale down load and/or reps!
-rest 2 minutes-
5 sets:
AMRAP 2 Minutes
20 Strict Pull Ups
*Max Calorie Bike (OR Run) in the remaining time
-Rest 2:00 Between sets-
*If you cannot get at least 15/12 Calories (OR 150m Run) each set, then scale down load and/or reps!
-rest as needed-
5 sets:
10 Single Arm Incline Dumbbell Bench Press (70/50) (each arm)
10 Single Arm Dumbbell Lawnmower Rows (70/50) (each arm)
-rest as needed b/t sets-
____________
30 MINUTES VERSION (or less) :
3 sets:
AMRAP 2 Minutes
20 Bench Press (135/95)
*Max Calorie Ski (OR Row) in the remaining time
-Rest 2:00 after each set-
*If you cannot get at least 15/12 Calories each set, then scale down load and/or reps!
-straight into-
3 sets:
AMRAP 2 Minutes
20 Strict Pull Ups
*Max Calorie Bike (OR Run) in the remaining time
-Rest 2:00 after each set-
*If you cannot get at least 15/12 Calories (OR 150m Run) each set, then scale down load and/or reps!
-straight into-
3 sets:
10 Single Arm Incline Dumbbell Bench Press (70/50) (each arm)
10 Single Arm Dumbbell Lawnmower Rows (70/50) (each arm)
-rest 1:00 after each set-
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
5 sets:
AMRAP 2 Minutes
20 Bench Press (135/95)
*Max Calorie Ski (OR Row) in the remaining time
-Rest 2:00 Between sets-
*If you cannot get at least 15/12 Calories each set, then scale down load and/or reps!
-rest 2 minutes-
5 sets:
AMRAP 2 Minutes
20 Strict Pull Ups
*Max Calorie Bike (OR Run) in the remaining time
-Rest 2:00 Between sets-
*If you cannot get at least 15/12 Calories (OR 150m Run) each set, then scale down load and/or reps!
-rest as needed-
5 sets:
10 Single Arm Incline Dumbbell Bench Press (70/50) (each arm)
10 Single Arm Dumbbell Lawnmower Rows (70/50) (each arm)
-rest as needed b/t sets-
____________
30 MINUTES VERSION (or less) :
3 sets:
AMRAP 2 Minutes
20 Bench Press (135/95)
*Max Calorie Ski (OR Row) in the remaining time
-Rest 2:00 after each set-
*If you cannot get at least 15/12 Calories each set, then scale down load and/or reps!
-straight into-
3 sets:
AMRAP 2 Minutes
20 Strict Pull Ups
*Max Calorie Bike (OR Run) in the remaining time
-Rest 2:00 after each set-
*If you cannot get at least 15/12 Calories (OR 150m Run) each set, then scale down load and/or reps!
-straight into-
3 sets:
10 Single Arm Incline Dumbbell Bench Press (70/50) (each arm)
10 Single Arm Dumbbell Lawnmower Rows (70/50) (each arm)
-rest 1:00 after each set-
Bodybuilding RPE Scale
(Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Mayhem Bodybuilding Info, Goals & More
(Not Scored)
Click "Workout prep notes available" directly below for the full write up
Current Bodybuilding Cycle: Week 2 of 12
(Not Scored)
Bodybuilding Cycle 2
Week of April 1 - June 17 (12 Weeks)
Mechanical Drop Set (MDS)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.
Week of April 1 - June 17 (12 Weeks)
Mechanical Drop Set (MDS)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.
Upper Body Anterior Warm-up
(Not Scored)
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
Bench Press
(Load)
5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Mechanical Drop Set
(Reps)
4 sets:
5-7 Seated Overhead DB Press- RPE 7-8
8-10 Incline DB Press – RPE 8-9
Max Flat Bench DB Bench Press – RPE 9
-rest 2:00-2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
5-7 Seated Overhead DB Press- RPE 7-8
8-10 Incline DB Press – RPE 8-9
Max Flat Bench DB Bench Press – RPE 9
-rest 2:00-2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
DB Spider Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
Current Cycle: Mini Pump Update
(Not Scored)
FYI - For this cycle, on days that have a Mechanical Drop Set (MDS) programmed. We will NOT have a mini pump programmed. If you are short on time, we recommend only doing the MDS.
Burgener Strength
Burgener Strength Week 5 Day 1
(Not Scored)
https://www.youtube.com/watch?v=wJbtqmvbqWo
For Affiliate, omit the Front Squats
For Affiliate, omit the Front Squats
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Optional: Successory
(Checkbox)
3 Sets
10 Air Squats
20 Body Weight Walking Lunges
10 Burpees
10 Air Squats
20 Body Weight Walking Lunges
10 Burpees
High Hang Muscle Snatch
(Load)
5 High Hang Muscle Snatch @ 5/10 RPE
5 High Hang Muscle Snatch @ 5/10 RPE
5 High Hang Muscle Snatch @ 5/10 RPE
5 High Hang Muscle Snatch @ 5/10 RPE
5 High Hang Muscle Snatch @ 5/10 RPE
Snatch
(Load)
1 Snatch @ 60% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 60% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 70% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 70% 1 RM Snatch
1 Snatch @ 75% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 60% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 70% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 70% 1 RM Snatch
1 Snatch @ 75% 1 RM Snatch
Cool Down (Ankles and Calves)
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Lacrosse Ball Trap Smash (each side)
2 minute Couch Stretch (each side)
1-2 minute Lacrosse Ball Trap Smash (each side)
2 minute Couch Stretch (each side)
Sunday, Apr 14
Workout of the Day
PO’BOY
(Time)
6 Sets Each For Time:
250/200m Row
6 Burpee Box Get-Overs 48"/42"
10 DB Shoulder to Overhead 50s/35s
-Rest 2:00 Between Sets-
250/200m Row
6 Burpee Box Get-Overs 48"/42"
10 DB Shoulder to Overhead 50s/35s
-Rest 2:00 Between Sets-
Bike Workout
(Time)
Bike Erg:
1,600m at RPE5
1 Min at RPE2, 1 Min Rest
2x (800m at RPE4, 1 Min Rest)
1,600m at RPE5
1 Min at RPE2, 1 Min Rest
4x (400m at RPE4, 30 Sec Rest)
1,600m at RPE5
1 Min at RPE2, 1 Min Rest
8x (200m at RPE4, 30 Sec Rest)
Switch to Air Bike as needed. Score is total workout time.
1,600m at RPE5
1 Min at RPE2, 1 Min Rest
2x (800m at RPE4, 1 Min Rest)
1,600m at RPE5
1 Min at RPE2, 1 Min Rest
4x (400m at RPE4, 30 Sec Rest)
1,600m at RPE5
1 Min at RPE2, 1 Min Rest
8x (200m at RPE4, 30 Sec Rest)
Switch to Air Bike as needed. Score is total workout time.
Saturday, Apr 13
Workout of the Day
Community WOD April 13th
(Time)
Teams of Three:
4 Rounds For Time:
400m Run Together
180 Double Unders**
15 Sandbag Cleans 150/100
30/24 Calorie Bike**
**Sandbag Must be Bear Hugged While One Partner Bikes for Calories & DU Reps to Count
Sub Power Cleans 185/125 for Sand Bag
Hold Barbell in the Front Rack While Partner Bikes/DUs
4 Rounds For Time:
400m Run Together
180 Double Unders**
15 Sandbag Cleans 150/100
30/24 Calorie Bike**
**Sandbag Must be Bear Hugged While One Partner Bikes for Calories & DU Reps to Count
Sub Power Cleans 185/125 for Sand Bag
Hold Barbell in the Front Rack While Partner Bikes/DUs
Mobility
(Not Scored)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Body Building
Bodybuilding RPE Scale
(Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Arms and Core Warm-up
(Not Scored)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Diamond Pushups
(Load)
4 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Chin-ups
(Load)
4 sets: 12 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Dips
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Curls
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Tricep Extension w/ band
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Alternating DB Curl
(Load)
3 sets: 15 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
(Time)
4 sets:
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Burgener Strength
Burgener Strength Week 4 Day 3
(Not Scored)
https://www.youtube.com/watch?v=22nuAa5Dtig
For Affiliate, omit the single leg deadlifts and the Hill Sprints are optional.
For Affiliate, omit the single leg deadlifts and the Hill Sprints are optional.
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch
(Load)
Take 15 Minutes to establish a 1 RM Snatch for the day.
-Then-
Take 85% of that weight and hit for 3 perfect singles.
-Then-
Take 85% of that weight and hit for 3 perfect singles.
Clean & Jerk
(Load)
Take 15 Minutes to establish a 1 RM Clean and Jerk for the day.
-Then-
Take 85% of that weight and hit for 3 perfect singles.
-Then-
Take 85% of that weight and hit for 3 perfect singles.
Optional: Hill Sprints
(Checkbox)
5 Total Sprints ALL OUT!
*Rest 2 minutes in between each sprint.
*Sub 100m Sprint if you can't find a hill.
*Rest 2 minutes in between each sprint.
*Sub 100m Sprint if you can't find a hill.
Cool Down (Wrist)
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 minute Alternating Wrist Stretch
2 minute Alternating Wrist Stretch
Friday, Apr 12
Workout of the Day
Gymnastics Skill Review
(Other / Text)
Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar...choose a level you'd like to work on and improve.
* Coaching videos with scaling options are provided in the coach notes.
* Coaching videos with scaling options are provided in the coach notes.
BLT
(Time)
2 Rounds For Time:
25 Strict Chin-Ups
50 Ring Dips
75 V-Ups
Time Cap: 20 Minutes
25 Strict Chin-Ups
50 Ring Dips
75 V-Ups
Time Cap: 20 Minutes
Mobility
(Not Scored)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
8 Week Squat Cycle
Back Squat 10-10-8-4-2-3-3-3-3
(Load)
Warm Up Sets:
2 Sets: 10 reps @ 30%
8 reps @ 50%
4 reps @ 65%
2 reps @ 73%
Working Sets:
4 Sets: 3 reps @ 78%
2 Sets: 10 reps @ 30%
8 reps @ 50%
4 reps @ 65%
2 reps @ 73%
Working Sets:
4 Sets: 3 reps @ 78%
Body Building
Functional Pump (Shoulders & Arms)
(Other / Text)
5 Rounds
10 Wall Facing Strict Handstand Push Up
1 Legless Rope Climb (OR 4 L Sit Chin Ups)
-rest 2 minutes-
5 Rounds
10 Shoulder Press* (115/75)
1 Legless Rope Climb (OR 4 L Sit Chin Ups)
4 sets
15 Cable (or banded) Tricep Push Downs (light/moderate)
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-
*Shoulder Press should not exceed 70% of 1RM
_________
30 MINUTES VERSION (or less):
4 Rounds
10 Wall Facing Strict Handstand Push Up
1 Legless Rope Climb
-straight into-
4 Rounds
10 Shoulder Press* (115/75)
1 Legless Rope Climb (OR 4 L Sit Chin Ups)
*18 minute cap
-rest 2 minutes-
3 sets
15 Cable (or banded) Tricep Push Downs (light/moderate)
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest 0:90 b/t sets-
*Shoulder Press should not exceed 70% of 1RM
10 Wall Facing Strict Handstand Push Up
1 Legless Rope Climb (OR 4 L Sit Chin Ups)
-rest 2 minutes-
5 Rounds
10 Shoulder Press* (115/75)
1 Legless Rope Climb (OR 4 L Sit Chin Ups)
4 sets
15 Cable (or banded) Tricep Push Downs (light/moderate)
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-
*Shoulder Press should not exceed 70% of 1RM
_________
30 MINUTES VERSION (or less):
4 Rounds
10 Wall Facing Strict Handstand Push Up
1 Legless Rope Climb
-straight into-
4 Rounds
10 Shoulder Press* (115/75)
1 Legless Rope Climb (OR 4 L Sit Chin Ups)
*18 minute cap
-rest 2 minutes-
3 sets
15 Cable (or banded) Tricep Push Downs (light/moderate)
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest 0:90 b/t sets-
*Shoulder Press should not exceed 70% of 1RM
Bodybuilding RPE Scale
(Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Glutes and Shoulders Warm-up
(Not Scored)
Hip Halo Warmup
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Focus: Move with intention and take machine work at an easy/moderate pace
Focus: Move with intention and focus on each movement you are performing
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Focus: Move with intention and take machine work at an easy/moderate pace
Focus: Move with intention and focus on each movement you are performing
Shoulder Press
(Load)
5-5-3-3-1-1 – Building finishing RPE 9
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Weighted Hip Thrust
(Load)
5-5-3-3-1-1 – Building finishing RPE 9
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Arnold Press
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Kneeling Banded Hip Extension
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol
(Not Scored)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
GHD Hip Extension
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Plate Front Raise
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Cooldown/Mobility
(Not Scored)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Thursday, Apr 11
Workout of the Day
Lobster Roll (Part 1)
(Time)
5 Sets Each For Time:
50' DB Front Rack Walking Lunge 50s/35s
12 DB Front Squats 50s/35s
-Rest 2:00 Between Sets-
Time Cap Per Set: 3 Minutes
Time Cap Overall: 23 Minutes
-At the 24 Minute Mark Start Part B-
50' DB Front Rack Walking Lunge 50s/35s
12 DB Front Squats 50s/35s
-Rest 2:00 Between Sets-
Time Cap Per Set: 3 Minutes
Time Cap Overall: 23 Minutes
-At the 24 Minute Mark Start Part B-
Lobster Roll (Part 2)
(Other / Text)
10 EMOM (Alternating)
Odd Minutes: 10 DB Good Mornings
Even Minutes: 15 Standing Barbell Calf Raise
Odd Minutes: 10 DB Good Mornings
Even Minutes: 15 Standing Barbell Calf Raise
Mobility
(Not Scored)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Monostructural/Metcon Warm-up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural:
(Meters)
For Max Meters:
1:00 Max Distance Run
-Rest :30-
1:00 Max Distance Bike Erg
-Rest :30-
3:00 Max Distance Run
-Rest :30-
3:00 Max Distance Bike Erg
-Rest :30-
5:00 Max Distance Run
-Rest :30-
5:00 Max Distance Bike Erg
**2 Scores: Total Run Dist & Total Bike Dist
1:00 Max Distance Run
-Rest :30-
1:00 Max Distance Bike Erg
-Rest :30-
3:00 Max Distance Run
-Rest :30-
3:00 Max Distance Bike Erg
-Rest :30-
5:00 Max Distance Run
-Rest :30-
5:00 Max Distance Bike Erg
**2 Scores: Total Run Dist & Total Bike Dist
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Endurance
Lobster Roll
(Time)
5000m/4000m Row
Every 5:00 Starting at 0
15 GHD Sit Ups
3 Muscle Ups
Every 5:00 Starting at 0
15 GHD Sit Ups
3 Muscle Ups
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