CrossFit Aggieland WODs | College Station, CrossFit Aggieland

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!

Wednesday, Mar 26

Workout of the Day

Numbuh Three (Meters)

For Max Meters (18 Minutes)

15 Sets:
:20 On | :10 Rest
Max Distance Row/Ski
-Rest 3:00-
15 Sets:
:20 On | :10 Rest
Max Distance Row/Ski

*Score is Total Meters

Mayhem Mini-Pump – Leg Day (Load)

Every 4:00 x 3 Sets: (12 Minutes)

10 Barbell Romanian Deadlift
10 Hamstring Ring Curls
15 Seated Dumbbell Calf Raise

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers
2x 15 Adductor Rockbacks
2x 10 Down Dog

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 pumps 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!

Work to a heavy single Back Squat with 3 second negative

-rest 1-2 minutes-

75 Back Squat @40% +10# of 1RM Back Squat
*Every time you break, rest for 1 minute.

-rest 2-3 minutes-

Accessory
3 Sets
75 Weighted Single Unders
15 Double Kettlebell Deadlift
15 Single Kettlebell Russian Swings
75 second plank hold
-rest as needed b/t sets-

*Start with a heavy kettlebell that you can do 15 unbroken with

30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Back Squats or the accessory at the end (based on what you need to work on more)

Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull (Not Scored)

https://www.youtube.com/watch?v=z_ZV8LJdax8

Scale RPE Bodybuilding (Not Scored)

RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.

RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.

RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.

RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.

Mayhem Bodybuilding Goals (Not Scored)

Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself 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)

Back Squat (Load)

5 sets: 7 Reps – @ 75-80% of 1RM

*Rest 2:00-2:30 b/t sets

Elevated Toe Double DB Romanian Deadlift (Load)

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

DB Box Step-Ups (Load)

3 sets: 15 reps (each side) - RPE 7

*Rest 1:00-1:30 b/t sets

Lying DB Hamstring Curl (Load)

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Standing Barbell Calf Raise (Load)

3 sets: 15 reps - RPE 7

*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

Mayhem Mini-Pump –Leg Day ()

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
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Burgener Strength

Video (Not Scored)

https://youtu.be/mEWp2Qm9ymA?t=44

Note: omit the Bench Press for Affiliate

Warm Up (Not Scored)

4 Position Tall Clean (Load)

3 Sets
4 Position Tall Clean @5-6/10 RPE
*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.
**Rest as needed between sets.

Clean Lift Off + Power Clean to Parallel + Clean (Load)

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE
*Rest as needed between sets.

Clean Deadlift (Load)

5 Sets
4 Clean Deadlift @95-100% 1RM Clean
*All reps done as singles.
**Rest as needed between sets.

Mayhem Compete

Front Pause Squat 5x3 (Load)

3 Pause Front Squat @55% 1RM Front Squat
3 Pause Front Squat @60% 1RM Front Squat
3 Pause Front Squat @65% 1RM Front Squat
3 Pause Front Squat @70% 1RM Front Squat
3 Pause Front Squat @70+% 1RM Front Squat
*Pause for 2 seconds in the bottom.
**Rest as needed between sets.

Snatch Grip Deadlift 3x1 (Load)

3 Sets
1 Slow Snatch Deadlift @6/10 RPE
*10 seconds up and 10 seconds down. The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill.
**Rest as needed between sets.

Snatch Pull 5x3 (Load)

5 Sets
3 Snatch Pull @85% 1RM Snatch
*Rest as needed between sets.

Tuesday, Mar 25

Workout of the Day

Power Clean + Hang Squat Clean + Push Jerk 1x3 (Load)

10 EMOM (Part A)

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean

Clean Grip Deadlift 3x3 (Load)

Every 1:20 x 3 Sets: (4 Minutes) (Part B)

3 Clean Grip Deadlifts @80-90% of 1RM Clean

Numbuh Two ()

For Time:

21-18-15-12-9-6
Calorie Echo Bike
DB Deadlifts 50s/35s
DB Hang Power Cleans 50s/35s
DB Shoulder to Overhead 50s/35s

Time Cap: 18 Minutes
Women's Cals: 16-14-12-10-8-6

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

20x Shoo the Cat
20x 90/90 Rotations
2x 10 Shoulder Extension Bridges
4x 5 Quad Foam Rolling (each leg)

Body Building

Mayhem BodyBuilding | Tuesday - Upper Body Pull (Not Scored)

https://www.youtube.com/watch?v=oldcyBr_o2Y

RPE Bodybuilding scale (Not Scored)

Mayhem Bodybuilding Goals (Not Scored)

Back & Bicep 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

Strict Pull-Ups (Load)

5 sets: 7 Reps – @ 75-80% of 1RM

*Rest 2:00-2:30 b/t sets

Deadlift (Load)

5 sets: 7 Reps – @ 75-80% of 1RM

*Rest 2:00-2:30 b/t sets

Double DB Prone Row (Load)

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Reverse Grip Lat Pulldown (Load)

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Incline Dumbbell Curls (Load)

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Seated Alternating DB Hammer Curl (Load)

3 sets: 15 reps - RPE 7

*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 bicep wall stretch (each side)

Mayhem Mini-Pump – Back and Biceps ()

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 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Double DB Prone Row @ moderate weight – maintain quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mayhem Compete

Push Press + Push Jerk 3-3-3-2-2 (Load)

3 Sets
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk

2 Sets
1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk

*Pause Push Jerk: Pause in the receive for 2 seconds.
**Rest as needed between sets.

Mayhem Gymnastics [MG Cycle 25-03] Week 1 (Reps)

Test Day:
2 minutes
Max Strict Ring Muscle Ups

Suggested Warm Up:
3 rounds of:
2 Box Ring Muscle Ups
5 Inchworm to Push Ups
15 Kip Swings on Rig or Rings

Workout Description Video:
youtube.com/watch?v=ElEWPCn2hm8&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=2

Monday, Mar 24

Workout of the Day

Back Squat 1x20 (Load)

Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

Nigel Uno ()

Every 4:00 x 4 Sets: (16 Minutes)

12 Toes to Bar
16 Burpee Box Jump Overs 24/20
12 Toes to Bar

Time Cap / Set: 3 Minutes

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 45 Second Ring Tricep Stretch
2x 1 Minute Ring Bicep Stretch
2x 10 Reverse Leg Raises (each side)

Body Building

Functional Pumps (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 pumps 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!

Work to Heavy Single Bench Press

-Then-

75 Bench Press @40% + 10# of 1RM Bench Press
*Every time you break, rest for 1 minute.

-rest 2-3 minutes-

12-10-8-6-4-2
Dumbbell Bench Press (2x70/50)
Strict Chin Ups
-Rest 3 minutes b/t sets-

12-10-8-6-4-2
Dumbbell Bench Press (2x70/50)
Strict Pull Ups

30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy Bench press or the 2nd workout at the end (based on what you need to work on more)

Mayhem BodyBuilding | Monday - Upper Body Push (Not Scored)

https://www.youtube.com/watch?v=mh9MtPWQb08

RPE Bodybuilding scale (Not Scored)

Mayhem Bodybuilding Goals (Not Scored)

Current Bodybuilding Cycle: Week 11 of 17 (Not Scored)

Bodybuilding Cycle 1: Week of January 6 - April 28 (17 Weeks)

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 slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.

Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.

Mayhem Bodybuilding Info, Goals & More (Not Scored)

Click "Workout prep notes available" directly below for the full write up

Chest and Triceps Warm Up (Not Scored)

Crossover Symmetry
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)

Bench Press (Load)

5 sets: 7 Reps – @ 75-80% of 1RM

*Rest 2:00-2:30 b/t sets

Double DB Incline Bench Press (Load)

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Double DB Bench Press (Load)

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Flat Bench DB Chest Fly (Load)

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Standing Tricep DB French Press (Load)

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Single Arm DB Skull Crusher (Load)

3 sets: 15 reps (each side) - RPE 7

*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 tricep lacrosse ball smash (each side)

Mayhem Mini-Pump – Chest and Triceps ()

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 Bench Press @ moderate weight – maintain quality
10 Double DB Incline Bench Press @ Moderate weight – maintain control and quality
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Burgener Strength

Video (Not Scored)

https://youtu.be/Q29228o2O_M?t=38

Note: omit the Back Squats for Affiliate

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. Barbell Prep

A. Burgener Warm up Snatch (3-5 reps at each position) - all to power position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”

B. Skill Transfer Exercises Snatch - all to power position
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”

C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position

*Demo Videos in Athlete Notes.

Tall Snatch (Load)

2 Sets
5 Tall Snatch @6/10 RPE

2 Sets
3 Tall Snatch @7/10 RPE

*Rest as needed between sets.

Snatch Balance (Load)

Take 10 minutes to establish a heavy Snatch Balance.

-Then-

2 Sets
3 Snatch Balance @80-85% of established heavy single.

Snatch Lift Off + Pause Snatch (Load)

1 Snatch Lift Off + 2 Pause Snatch @6/10 RPE
1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @8/10 RPE
*Pause in the bottom of snatch for 3 seconds.
**Rest as needed between sets.

Mayhem Compete

Compete Week Overview 3.24-3.29 (Not Scored)

https://www.youtube.com/watch?v=W0H8CPNor3c

NEW Cycle: Compete (Not Scored)

Mayhem Athletes! Get ready to ramp up for the coming competitive season!

Click "Workout prep notes available" directly below for the full write up

Snatch Grip Push Press + Overhead Squat 5x6 (Load)

5 Sets:
3 Snatch Push Press + 3 Pause Overhead Squat
*Keep these light!
**Rest as needed between sets.
***3 second pause in the bottom of Overhead Squat.

Hang Power Snatch 5x3 (Load)

5 Sets
3 High Hang Power Snatch @6-7/10 RPE
*5 Jump and Shrug w/Empty Barbell after each set.
**Pause for 3 seconds in the receive position.
***Rest as needed between sets.

Snatch Pull 3x5 (Load)

3 Sets
5 Slow Snatch Pull @8/10 RPE
*Slow off the ground to mid thigh and then jump and shrug.
**Rest as needed between sets.

Sunday, Mar 23

Workout of the Day

Croke Park ()

Every 2:00 x 8 Sets: (16 Minutes)

100' KB Farmer's Carry 53s/35s
25ft Handstand Walk

Recovery (Meters)

Every 6:00 x 6 Sets: (36 Minutes)

:20 Chin Over Bar Hold
:30 Handstand Hold
:40 Wall Sit Hold
-Remaining Time-
C2 Bike @Zone 2 Pace

Mayhem Compete

5k Run ()

1,000m at RPE3, 200m at RPE5
-Rest 90 seconds-
800m at RPE3, 200m at RPE5
-Rest 90 seconds-
600m at RPE3, 200m at RPE5
-Rest 90 seconds-
400m at RPE3, 200m at RPE5
-Rest 90 seconds-
200m at RPE3, 200m at RPE5

*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619

*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12

Saturday, Mar 22

Workout of the Day

Teams of 3 Community WOD ()

For Time:

10,000/8,000m Bike Erg (OR 300/240 Cal Echo Bike)
5,000/4,000m Row/Ski
4,000m Run
*All three working at the same time - switch as desired.

Time Cap: 30 Minutes
*Stations are
Echo Bike / Rower / Run
or
C2 Bike / Ski Erg / Run

Body Building

Mayhem BodyBuilding | Saturday - Core & Glutes (Not Scored)

https://www.youtube.com/watch?v=P8A858lGUts

RPE Bodybuilding scale (Not Scored)

Mayhem Bodybuilding Goals (Not Scored)

Glutes and Core Warm Up (Not Scored)

Hip Halo Warmup
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows

Weighted Hip Thrust (Load)

5 sets: 6 Reps – @ new 75-80% based on last week’s test

*Rest 2:00-2:30 b/t sets

Racked Bar Box Step-Ups (Load)

4 sets: 10 reps (each side) - RPE 7

*Rest 1:00-1:30 b/t sets

GHD Hip Extension (Load)

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Kneeling Banded Hip Extension (Load)

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Core Work: ()

4 sets:

10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
15 Dip Support Leg Raise
20 Plank KB Pull Unders
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Cooldown/Mobility (Not Scored)

1 min seal pose
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)

Mayhem Mini-Pump – Glutes and Core ()

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 Weighted Hip Thrust @ moderate weight
10 Racked Bar Box Step-Ups @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Kneeling Banded Hip Extension @ moderate weight
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
15 Dip Support Leg Raise
20 Plank KB Pull Unders
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

Burgener Strength

Burgener Strength Week 1 Day 3 (Not Scored)

https://www.youtube.com/watch?v=VMcVfIKpvJs
Note: omit the Back Squats for Affiliate

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. Barbell Prep

A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”

B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”

C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

*Demo Videos in Athlete Notes.

Option A (Not Scored)

Build to a heavy single Snatch and Clean & Jerk

Percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that's ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.

Snatch (Load)

Build to a heavy single Snatch @9-9.5/10 RPE

Clean & Jerk (Load)

Build to a heavy single Clean & Jerk @9-9.5/10 RPE

Option B (Not Scored)

Power Snatch and Power Clean + Push Jerk waves.

This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.

Power Snatch (Load)

Wave 1
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE

Wave 2
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE

Wave 3
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE

*Rest as needed between waves.

Power Clean + Push Jerk (Load)

Wave 1
1 Power Clean + 1 Push Jerk @6.5/10 RPE
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE

Wave 2
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
1 Power Clean + 1 Push Jerk @8/10 RPE

Wave 3
1 Power Clean + Push Jerk @7.5/10 RPE
1 Power Clean + Push Jerk @8/10 RPE
1 Power Clean + Push Jerk @8.5/10 RPE
1 Power Clean + Push Jerk @9/10 RPE

*Rest as needed between waves.

Option C (Not Scored)

Build to a moderate Snatch and Clean & Jerk.

This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!

Snatch (Load)

Slowly build up to a single Snatch @70-80% 1RM Snatch

-Then-

5 Sets
1 PERFECT Snatch @70-80% 1RM Snatch

Clean & Jerk (Load)

Slowly build up to 1 Clean and Jerk @70-80% 1RM Clean & Jerk

-Then-

5 Sets
1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk

Optional: Accessory Work (Other / Text)

3 Sets
10 Barbell Back Extension
5 Bumper Plate Around the World (each way)
10 Heel Elevated Goblet Squat
5 Tall Box Jump
*Weight and height in notes.

Friday, Mar 21

Workout of the Day

Newgrange ()

Every 6:00 x 4 Sets: (24 Minutes)

6 Bar Muscle Ups
12 Overhead Squats 95/65
200m Run
12 Overhead Squats 95/65
6 Bar Muscle Ups

Time Cap / Set: 4:00

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers
1 Minute Barbell Forearm Stretch
2x 8 Bretzel

Body Building

Functional Pumps (Shoulders & Arms) (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 pumps 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!

Work to Heavy Set of 2 Single Arm Dumbbell Shoulder Press (each arm)

-Then-

75 Single Arm Dumbbell Shoulder Press Reps @light load +10# from last time (40/30 can be a good weight for many) on each arm in least amount of sets possible
---use weak arm and then match each set with stronger arm.

-rest 2-3 minutes-

5 Sets:
10 Barbell Curls at RPE 8-9
10 Skull Crushers at RPE 8-9
-rest 30 seconds-
20 Banded Curls at RPE 7-8
-rest 1-2 minute b/t sets-

30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy shoulder press or the accessory at the end (based on what you need to work on more)

Mayhem BodyBuilding | Friday - Shoulders & Arms (Not Scored)

https://www.youtube.com/watch?v=PmGZ8QCuHWE

RPE Scale Bodybuilding (Not Scored)

Mayhem Bodybuilding Goals (Not Scored)

Arms and Shoulders 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 extensions (light band – fast reps)

-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

Shoulder Press (Load)

5 sets: 6 Reps – @ new 75-80% based on last week’s test

*Rest 2:00-2:30 b/t sets

Banded Pushups (Load)

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Bottom-Up Single Arm Standing KB Press (Load)

4 sets: 10 reps (each side) - RPE 7

*Rest 1:00-1:30 b/t sets

Bent Over Lateral Raises (Load)

4 sets: 10 reps - RPE 7

*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.

Single DB Double Head Curl (Load)

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Standing Tricep Extension w/ band (Load)

4 sets: 10 reps - RPE 7

*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 bicep stretch on wall
1 min tricep smash (each side)

Mayhem Mini-Pump –Arms and Shoulders ()

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 Strict Press @ Moderate weight – maintain control and quality
12 Bent Over Lateral Raises @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
10 Standing Tricep Extension w/ band @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mayhem Compete

Movement Prep (Not Scored)

3 Sets
5 Barbell Front Rack Lateral Box Step Overs (each leg)
45-60 Sec Nose to Wall Handstand Hold
45-60 Sec Wall Sit

Squat Clean 10x1 (Load)

10 Sets (New set every minute)
1 Squat Clean
*Build to 70-80% of your 1RM Squat Clean over the course of the 10 sets.

Push Jerk 10x1 (Load)

10 Sets (New set every minute)
1 Push Jerk @70-80% 1RM Push Jerk

Front Squat 10x1 (Load)

10 Sets (New set every minute)
1 Front Squat @70-80% 1RM Front Squat

Thursday, Mar 20

Workout of the Day

Glendalough ()

For Time:

2000/1750m Row
300 Single Unders
50 Strict Abmat Sit Ups
200 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups

Time Cap: 22 Minutes

Accessory (Load)

For Quality:

400m Sandbag Carry
*Carry any way, record Sandabg Weight
**Partner Up and go 800m

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Posterior Shoulder Smash (each arm)
2x 10 Seated External Rotations (each arm)
4x 5 Quad Foam Rolling (each leg)

Body Building

Mayhem BodyBuilding | Thursday - Cardio Day (Not Scored)

https://www.youtube.com/watch?v=R2ogbGwKYj4

Mayhem Bodybuilding Goals (Not Scored)

THURSDAY OVERVIEW (Not Scored)

Mayhem Bodybuilding Thursdays normally consist of a monostructural (cardio) section and a metabolic conditioning (metcon) section.

Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.

Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.

Monostructural/Metcon Warm Up (Not Scored)

5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)

Monostructural: ()

5 sets:
20/16 Calorie Row
50 Double Unders
10 Burpees Over Rower
-rest 1:00 between sets-

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)

Mayhem Compete

1M Run & 5k 10k Overview 12 Week Program Mayhem Aerobic Capacity (Not Scored)

https://www.youtube.com/watch?v=Q5glk-FkTIo

1 Mile Run Workout ()

10 Sets
200m at RPE8,
100m in 1 Min (Walk)
100m in 45 Sec (Jog)
*No rest between reps or sets.

*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619

*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12

Week 1 Workout Overview: youtube.com/watch?v=wOIjPnBeDLU&embeds_referring_euri=https://app.sugarwod.com/&embeds_referring_origin=https://app.sugarwod.com&source_ve_path=MjM4NTE

Wednesday, Mar 19

Workout of the Day

Gymnastics: Handstand Push-ups (Reps)

Every 2:00 x 3 Sets: (6 Minutes)

1 Unbroken Max Stet of Handstand Push Ups

**Score is Total Reps
*Any Variation of HSPU is acceptable (Deficit, Strict, Kipping)

Kilkenny ()

For Time:

50/40 Calorie Echo Bike
+Total Bike seconds in Burpees to Bar
(Ex. Bike takes :60, then you have 60 burpees to bar)

Time Cap: 15 Minutes
**Max Burpees to Bar is 100 Reps (do not exceed)

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

10x 5 Second Cobra
2 Minute Bench Stretch Thoracic Spine
2 Minute Bench Stretch for Lats

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 pumps 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!

Work to a heavy single Front Pause Squat (pause is 1 second in the bottom)

-rest 1-2 minutes-

75 Front Squat @40% + 10# of 1RM Front Squat
*Every time you break, rest for 1 minute and perform 20 Russian Twists

-rest 2-3 minutes-

5 Rounds
15 Double Dumbbell Box Step Overs (2x35/25) (20)
75 Double Unders
*Cap: 15 minutes

30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy pause front squat or the metcon at the end (based on what you need to work on more)

Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull (Not Scored)

https://www.youtube.com/watch?v=z_ZV8LJdax8

Scale RPE Bodybuilding (Not Scored)

Mayhem Bodybuilding Goals (Not Scored)

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)

Back Squat (Load)

5 sets: 6 Reps – @ new 75-80% based on last week’s test

*Rest 2:00-2:30 b/t sets

DB Good Mornings (Load)

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Front Foot Elevated Split Lunge (Load)

4 sets: 10 reps (each side) - RPE 7

*Rest 1:00-1:30 b/t sets

GHD Nordic (Hamstring) Curl (Load)

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Single Leg Calf Raise (Load)

4 sets: 10 reps (each side) - RPE 7

*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

Mayhem Mini-Pump –Leg Day ()

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
10 DB Good Mornings @ Moderate weight – maintain control and quality
10 Front foot elevated DB Split Lunge (each side) @ moderate weight – maintain quality
15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Burgener Strength

Burgener Strength Week 1 Day 2 (Not Scored)

https://www.youtube.com/watch?v=BUZMy2qsWdI
Note: omit the Bench Press superset for Affiliate

Warm Up (Not Scored)

Muscle Clean (Load)

4 Sets
3 Muscle Clean @6-8/10 RPE
*Rest as needed between sets.

Clean Deadlift + Hang Clean + Jerk (Load)

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6/10 RPE
1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6.5/10 RPE
1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7/10 RPE
1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7.5/10 RPE
1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @8/10 RPE
*Rest as needed between sets.

Clean Deadlift (Load)

5 Sets
5 Clean Deadlift Singles @90-95% 1RM Clean
*Rest as needed between sets.

Mayhem Compete

Kilkenny Compete ()

4,000m Bike Erg (OR 1600m Run)
40yd (120ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
60yd (180ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
80yd (240ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk

*RX’D Sub for Sandbag Bear Hug Carry = 2x70/53 (KB or DB) Front Rack Carry.

Workout description video: youtu.be/h80SDQG0Sq8

Power Snatch 10x1 (Load)

Power Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep

Snatch Pull 3x3 (Load)

3 Sets
3 Tempo Snatch Pull @100% 1RM Snatch
*Rest as needed between sets.
**Tempo normal speed up and then a 5 second descent from the top going directly into the next rep once you hit the bottom.
***Be explosive!! Stay balanced and Use straps!