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!

Thursday, Apr 24

Workout of the Day

Max Rep Bench Press + Burn Out Set (Reps)

Week 5:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

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 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

Royal Tenenbaum ()

3 Sets Each For Time:
3-2-1
Rope Climbs
8 Handstand Push Ups
50 Double Unders
-Rest 2:00-

Time Cap / Set: 4 Minutes
Overall Time Cap: 16 Minutes

Cool Down (Not Scored)

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

20x 90/90 Rotations
20x Shoo the Cat
1 Minute Couch Stretch

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 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.

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: ()

6 sets (1 set every 5 minutes)
Odd Sets:
15/12 Calorie Row
200m Run
15/12 Calorie Row

Even Sets:
15/12 Calorie Assault Bike
200m Run
15/12 Calorie Assault Bike

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

Week 6 - 1 Mile Run Progressions ()

8 Sets
300m at RPE8 (Record 300m time)
100m at RPE2 (Same time as 300m interval)
200m at RPE4 (Same time as 300m interval)
*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 6 Overview Video: youtube.com/watch?v=heHl3s6Lzfw&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=7

Thursday Recovery (Meters)

40-45 Min Bike Erg @Zone 2 Pace

First 20 minutes are 15 Sec Standing Sprint (Damper 10/8) followed by 45 Sec Seated Recovery Spin (Damper 3/2)

-then-

20-25 Min Z2 Seated

Mayhem Gymnastics [MG Cycle 25-03] Week 5 ()

2 Sets:
5 Strict Ring Muscle Ups
- rest 60 seconds -
25 Russian Push Ups
- rest 60 seconds -
15 Strict Ring Dips
- rest 60 seconds-

*ONLY do 1 set if you can’t do more than 5 strict ring dips unbroken

Workout Description Video: youtube.com/watch?v=HSsW0WzqvUI&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=3

Wednesday, Apr 23

Workout of the Day

Front Squat + Split Jerk 6x5 (Load)

Every 2:00 x 6 Sets: (12 Minutes)

3 Front Squats + 2 Split Jerks

**Build across 6 Sets

Deputy Kovacs ()

For Time:

250/200m Row/Ski
150' Single DB Walking Lunge 50/35
250/200m Row/Ski
125' Single DB Walking Lunge
250/200m Row/Ski
100' Single DB Walking Lunge
250/200m Row/Ski
75' Single DB Walking Lunge
250/200m Row/Ski
50' Single DB Walking Lunge

Time Cap: 15 Minutes

Cool Down (Not Scored)

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

2 Minute Bench Stretch for Lats
15x Bootstrappers
4x 5 Quad Foam Rolling (each leg)

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 set of 5 Elevated Front Rack Step Back Lunge for each leg

-Then-

4 sets
10 Single Leg Kickstand RDL @ RPE 7-8
10 Glute Ham Raise (pick a number you can barely keep unbroken the entire time)
20 GHD Sit Ups
-rest 2-3 minutes-

-Then-

5 sets
10 Calorie Standing Bike Erg - Damper 10 (sprint)
20 Air Squats
30ft Walking Lunge
-rest 1 minute b/t sets-

30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Elevated Front Rack Step Back.

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)

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: 5 paused reps – @ 65% of 1RM (2 sec pause at bottom of each rep)

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

Split Stance DB Romanian Deadlift (Load)

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

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

KB Belt Squats (Load)

4 sets: 10 reps - RPE 7

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

Lying DB Hamstring Curl (Load)

4 sets: 10 reps - RPE 7

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

Seated Dumbbell Calf Raise (Load)

4 sets: 15-20 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 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality
10 KB Belt Squats @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Burgener Strength

Burgener Strength Transition Week 2 Day 2 (Not Scored)

https://www.youtube.com/watch?v=y1dgwSGLYLQ

Warm Up (Not Scored)

High Hang Power Snatch (Load)

3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
*Rest as needed between sets.

Hang Power Clean + Push Press (Load)

Wave 1
2 Hang Power Clean + 2 Push Press @55% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @65% 1RM Power Clean

Wave 2
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

Wave 3
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

*Rest as needed between waves.

Supinated Grip Dumbbell Row (Load)

3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets.

Denim Personal Programming

Primer ()

Every 2:00 x 6 Sets: (12 Minutes)

15 Calorie Ski
20 Wall Assisted Shoulder Taps (10 Ea Side)

Handstand Walk (Feet)

5 Sets: (20 Minutes)
2:00 On | 2:00 Off

15 GHD Sit Ups
21 Calorie C2 Bike
-Remaining Time-
Max Distance Handstand Walk

*Score is Distance / Set
**Reduce Calories on Bike to 18 if you do not have at least :30 of max handstand walks

Core Finisher (Load)

4 Sets For Quaity:

100' Farmers Carry 70s
:20 Parallette Tuck Hold
15 Wide Grip Lat Pull Downs
:20 Hollow Body Hold (PVC Pipe in Hands)
-Rest 2:00-

Mayhem Compete

Clean Deadlift to mid thigh + Power Clean from mid thigh + Power Clean (Load)

1 Clean Deadlift to mid thigh + 1 Power Clean from mid thigh + 1 Power Clean @55% 1RM Clean
1 Clean Deadlift to mid thigh + 1 Power Clean from mid thigh + 1 Power Clean @60% 1RM Clean
1 Clean Deadlift to mid thigh + 1 Power Clean from mid thigh + 1 Power Clean @65% 1RM Clean
*Rest as needed between sets.

Renegade Row (Load)

4 Sets
10 Alternating Renegade Row (No push up) @6.5-7/10 RPE
*Rest as needed between sets.
**Weight in notes.

Bicep Work (Load)

Accumulate 30 Chin Up
-Then-
Accumulate 30 Barbell Bicep Curl
*Log weight in notes.
**Rest as needed between sets.

Tuesday, Apr 22

Workout of the Day

Zissou ()

Teams of Two:

3 Sets Each (You Go I Go Full Sets):
50/40 Calorie Echo Bike

Time Cap: 24 Minutes
(Individuals may go Every 8:00 x 3 Sets)

Accessory (Load)

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

12 Standing Landmine Twists
10 Standing Double DB Presses
10 Double DB RDLs

Cool Down (Not Scored)

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

2x 10 Down Dog
1 Minute Forearm Smash

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: 5 paused reps – @ 65% of 1RM (2 sec pause at top of each rep)

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

Deadlift (Load)

5 sets: 5 paused reps – @ 65% of 1RM (2 sec pause at top of each rep)

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

Double DB Prone Row (Load)

4 sets: 10 reps - RPE 7

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

Reverse Grip Lat Pulldown (Load)

4 sets: 10 reps - RPE 7

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

Barbell Drag Curls (Load)

4 sets: 10 reps - RPE 7

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

Standing Alternating DB Hammer Curl (Load)

4 sets: 10 reps (each side) - 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 Barbell Drag Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mayhem Compete

Snatch High Pull + Hang Power Snatch + Power Snatch (Load)

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @55% 1RM Snatch
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @60% 1RM Snatch
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @65% 1RM Snatch
*Rest as needed between sets.

Monday, Apr 21

Workout of the Day

Back Squat 1x20 (Load)

Week 5: 20 Rep Back Squat (+2.5-15 lbs from last week), 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 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

Memorial Day Murph: An Origin Story (Not Scored)

https://www.youtube.com/watch?v=X6F9OiXSPWg
Dave Castro talks about the origin of Memorial Day Murph. CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.

The original description of Murph read:

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike's favorites and he'd named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

Murph (https://www.crossfit.com/workout/2005/08/18#/comments)

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb vest or body armor, wear it.

Every year, hundreds of CrossFit affiliates across the globe complete Murph on Memorial Day to honor his sacrifice.

This Year CrossFit Aggieland will be offering 3 Opportunities to complete Memorial Day Murph!

"Heat Zero" Midnight Murph 05/26 with the work out Starting at Zero Hundred Hours 00:00

"Heat 1" 05/26 8:00 AM

"Heat 2" 05/26 9:30AM

Half Murph ()

For Time:
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

Time Cap: 30 Minutes

*Partion Pull Ups, Push Ups & Air Squats however.
**Wear a Weight Vest if you plan to for Memorial Day Murph.

Cool Down (Not Scored)

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

2x 15 Side Lying Rotations (each side)
1 Minute Band Wrist Mobilization
2x 8 Bretzel

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 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 4 Decline Bench Press

-Then-

60 Bench Press @40% + 20# of 1RM Bench Press
*Every time you break, rest for 1 minute.

-rest 2-3 minutes-

5 sets
21 Calorie Row
3 Rope Climbs
-rest 1 minute b/t sets-

30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy Incline 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 15 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: 5 paused reps – @ 65% of 1RM (2 sec pause at bottom of each rep)

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

Double DB Incline Bench Press (Load)

4 sets: 10 reps - RPE 7

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

Reverse Grip Barbell Bench Press (Load)

4 sets: 10 reps - RPE 7

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

Flat Bench DB Chest Fly (Load)

4 sets: 10 reps - RPE 7

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

Seated Tricep DB French Press (Load)

4 sets: 10 reps - RPE 7

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

Single Arm DB Skull Crusher (Load)

4 sets: 10 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 Seated Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Burgener Strength

Burgener Strength Transition Week 2 Day 1 (Not Scored)

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

Warm Up (Not Scored)

Hang Muscle Clean + Split Jerk + Press in Split (Load)

4 Sets
3 Hang Muscle Clean + 3 Split Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.

3 Position Clean (ground, above the knee, mid thigh) (Load)

5 Sets
3 Position Clean (ground, above the knee, mid thigh) @60-75% 1RM Clean
*Rest 60-90 seconds between sets.
**Complex is completed unbroken!

Optional: Accessory (Emoji Selection)

3 Sets
10 Goblet Hold Step Up (53/35)
5 Nordic Hamstring Curl
20-30 Calf Raise
*Log weights in notes.

Mayhem Compete

NEW Cycle: Freedom (Not Scored)

Mayhem Athletes! Let's enjoy this last portion of our fitness season with Freedom to Compete!

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

High Hang Power Snatch + Drop Snatch (Load)

4 Sets
3x (1 High Hang Power Snatch + 1 Drop Snatch) @5/10 RPE
*Rest as needed between sets.
**SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.

Snatch 3-2-1-2-2-1-1-1-1-1-1-1 (Load)

3 Snatch @65% 1RM Snatch
2 Snatch @70% 1RM Snatch
1 Snatch @75% 1RM Snatch
2 Snatch @70% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @85-85+% 1RM Snatch
1 Snatch @85-85+% 1RM Snatch
1 Snatch @85-85+% 1RM Snatch
*Rest as needed between sets.

Sunday, Apr 20

Workout of the Day

Cheap Trick ()

Every 3:00 x 8 Sets: (24 Minutes)

30/24 Calorie C2 Bike

Recovery (Meters)

40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 12 Sec Standing Sprint (Damper 10/8) followed by 48 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated

If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 20 minutes are 12 Sec hard followed by 48 sec easy.
-then-
20-25 Min Zone 2

Mayhem Compete

Week 5 - 5k Run Workout ()

4 Sets
6 Min at Zone 2 (or RPE3)
300m at RPE5
*Rest 1 minute between 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

Record Meters in notes, Score time for 300m

Saturday, Apr 19

Workout of the Day

Passion WOD (Other / Text)

Every year, as part of our observance of Easter, we take a moment to reflect on the pain and suffering Jesus experienced when He laid down His life in an act of sacrificial love for the human race.

100 Double Unders
800m Barbell Carry
100 Burpees

Each movement holds significant meaning:

Double Unders — to remind us of the lashings He received by a whip with shards of bone and metal that ripped His back.

Barbell Carry/Back Rack Stepping Lunges — to symbolize Jesus carrying His own crossbar to His execution site as He took the weight of our sin upon Himself.

Burpees — to signify Him conquering death by rising again.

*Today's Work out Is not for Time. Please Note one thing you are thankful for / one thing you reflected on during todays message / work out.

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)

10 sets: 3 Reps – @ Slow Negatives at 110% of 1RM. *if athlete can’t do negatives, complete at 8/10 RPE with 3 seconds down, 3 seconds up.

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

*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between sets.

Front Foot Elevated Split Lunge (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

Band Pull Through (Load)

4 sets: 10 reps - RPE 7

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

Core Work: ()

4 sets:
15 Overhead Plate Sit Ups
30 Seated Oblique Twists with Med Ball (each side)
20 Plank KB Pull Unders (total)
:30 Hanging L-sit Hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*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 Front Foot Elevated DB Split Lunge (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Band Pull Through @ moderate weight
15 Overhead Plate sit ups
30 Seated Oblique Twists with Med Ball (each side)
20 Plank KB Pull Unders (total)
:30 Hanging L-sit Hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds

Burgener Strength

Burgener Strength Transition Week Day 3 (Not Scored)

https://www.youtube.com/watch?v=pFQVGT83EmM
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.

Snatch (Load)

20 Sets
1 Snatch @65-75% 1RM Snatch
*Play around with your technique.
**Rest as needed between sets.

Clean & Jerk (Load)

20 Sets
1 Clean & Jerk @65-75% 1RM Clean & Jerk
*Play around with your technique.
**Rest as needed between sets.

Mayhem Compete

Creedence Clearwater Revival ()

12 Rounds
36 Double Unders
9 Dumbbell Bench Press (2x50/35)
9 Toes to Bar

Workout description video: youtu.be/Fq1dq34L_ZI

Tall Jerk + Split Jerk + Press in Split (Load)

3 Sets
3 Tall Jerk + 3 Split Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
**Only perform the press in split after the last split jerk.

Clean & Jerk 20x1 (Load)

5 Sets (New set every minute)
1 Clean & Jerk @70% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @80% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @85% 1RM Clean & Jerk

Friday, Apr 18

Workout of the Day

Max Rep Bench Press + Burn Out Set (Reps)

Week 4:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

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 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

Fleetwood Mac ()

For Time:

10-9-8-7-6-5-4-3-2-1
Devils Press 50s/35s
100m Run after each set

Time Cap: 18 Minutes

Cool Down (Not Scored)

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

3x10 Foam Roller Thoracic Extensions
1 Minute Supine Twists
2x10 Seated External Rotations

Body Building

Functional Pump (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 3 Push Press

-Then-

60 Single Arm Dumbbell Shoulder Press Reps @light load +20# from last time (50/40 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-

4 sets
12 Seated Banded Z-Press at RPE 7-8
24 Alternating Dumbbell Curl at RPE 7-8
-rest 1 minute-
24 Banded French Press at RPE 7-8
12 Banded Hammer 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 push 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)

Diamond Pushups (Load)

4 sets: 10 reps - RPE 7

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

Seated Dumbbell Shoulder Press (Load)

4 sets: 10 reps - RPE 7

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

DB Snow Angel Raise (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.

DB Preacher Curl (Load)

4 sets: 10 reps - RPE 7

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

Standing KB Crush Grip French Press (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 DB Snow Angel Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Denim Personal Programming

Primer (Checkbox)

Every 2:00 x 4 Sets: (8 Minutes)

10 Calorie Row (Sprint)
:20 Hanging L-Sit Hold

*Goal here is to get a good warm up/primer & to spend some time in the Isometric L-Sit Hold

Toes To Bar Work (Load)

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

30 Calorie Row
Max Set Toes To Bar
-Rest Remaining Time-

*Go For the biggest single set of Toes to Bar Each Set

Mayhem Compete

Mayhem Gymnastics [MG Cycle 25-03] Week 4 ()

3 rounds of:
4 Strict Ring Muscle Ups
12 Strict Ring Dips
30 second Ring Support HOLD

Complete all reps before moving on to the next skill.

Workout Description Video:
youtube.com/watch?v=NJt7a9WSMSA&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=5

Front Squat 5x5 (Load)

5 Sets
5 Front Squat @75-80% 1RM Front Squat
5 Weighted Pull Ups 8.5/10 RPE
*Rest as needed between sets.
**Score Front Squat weight. Log Weighted Pull Up weights in notes.

Thursday, Apr 17

Workout of the Day

Jerk Balance 3x3 (Load)

3 Sets:

3 Reps "Light"

Do this during Barbell Primer for Technique work.

Power Clean + Hang Power Clean + Split Jerk 10x1 (Load)

10 EMOM

1 Power Clean + Hang Power Clean + Split Jerk @75-80%

REO Speedwagon ()

3 Rounds For Time:
15 Box Step ups 24/20
15 Pull Ups

-Immediately Into-

3 Rounds For Time:
10 Box Jumps 24/20
10 Chest to Bar Pull Ups

-Immediately Into-

3 Rounds For Time:
5 Box Jumps 30/24
5 Bar Muscle Ups

Time Cap: 18 Minutes
*Score is Total Time

Cool Down (Not Scored)

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

1 Minute Calf & Big Toe Stretch
1 Minute Pec Stretch
1 Minute Forearm Smash

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)

Monostructural/Metcon Warm Up (Not Scored)

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

Monostructural: (Rounds + Reps)

25 AMRAP
10/7 Cal Bike Erg
5-10-15yd Shuttle Run
10/7 Cal Row
5-10-15yd Shuttle Run
10/7 Cal Ski
5-10-15yd Shuttle Run

*Shuttle Run 5-10-15yd Shuttle Run (5 Down into 10 back into 15 yards through)

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

Passover (Golgotha Workout #1) OPTIONAL (Reps)

Partner AMRAP 13 Minutes
Burpees to 6" target (trade out reps with a partner)

links.fca.org/FCAGolgotha

*Click "Workout Prep note below for more info on this awesome event!

Week 5 - 1 Mile Run Work ()

600m at RPE5
-Rest 2 Min-
200m at RPE8
-Rest 4 Min-
500m at RPE8
-Rest 2 Min-
200m at RPE8
-Rest 4 Min
200m at RPE8
-Rest only 15 breaths!-
200m at Max Effort

*Score is Time / Run Effor

*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 5 Overview Video: youtube.com/watch?v=_LnsyKu_Q88&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=8

Thursday Recovery (Meters)

40-45 Min Bike Erg @Zone 2 Pace

First 20 minutes are 12 Sec Standing Sprint (Damper 10/8) followed by 48 Sec Seated Recovery Spin (Damper 3/2)

-then-

20-25 Min Z2 Seated