WORK CAPACITY:
For Time:
40-20-10
Calorie Bike*
Dumbbell Bench Press (50/35)
Kettlebell Swings (53/35)
STRENGTH:
Deadlift 10-10-10
FRIDAY 250606
WORK CAPACITY:
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (20/14)
1 minute Sumo Deadlift High-Pulls (75/55)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55)
1 minute Row (calories)
1 minute Rest
THURSDAY 250605
WORK CAPACITY:
Every 6:00 for 30:00
25/20 Calorie Row
10 Dumbbell Rear Foot Elevated Split Squats
25 Push Ups
10 Dumbbell Rear Foot Elevated Split Squats Left Leg
WEDNESDAY 250604
WORK CAPACITY:
Every 10:00 for 30:00
800 Meter Run
8 Ring Muscle Ups
80 Double Unders
8 Bodyweight Hang Squat Cleans
TUESDAY 250603
WORK CAPACITY:
2 Rounds For Time:
500 Meter Row
25 Overhead Lunges (95/65)
15 Burpee Pull Ups
STRENGTH:
Every 3:00 for 15:00
Dumbbell Farmers Carry Walking Lunges
16 Reps
MONDAY 250602
WORK CAPACITY:
Every 3:00 for 15:00
15/12 Calorie Bike
12 Toes to Bar
9 Dumbbell Thrusters (50/35)
WORK CAPACITY:
Back Squat 3-3-3-3-3-3-3-3
SATURDAY 250531
WORK CAPACITY:
For Time:
5-10-15-20
Thrusters (95/65)
25-50-75-100
Double Unders
200 Meter Run
STRENGTH:
In 12:00 Establish a Heavy Single Complex:
2 Push Press + 2 Push Jerk
FRIDAY 250530
WORK CAPACITY:
2025 "Mayhem Classic" Event 5
For Time:
30/24 Calorie Bike
30 Bar Muscle Ups
30/24 Calorie Bike
STRENGTH:
Every 2:00 for 14:00
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
THURSDAY 250529
WORK CAPACITY:
From 0:00-10:00
800/750 Meter Row
then
3 Rounds
10 Barbell Bicep Curls
15 Kettlebell Sumo Deadlift High-Pull (53/35)
From 10:00-20:00
800/750 Meter Row
then
3 Rounds
10 Barbell Z-Press
15 Russian Kettlebell Swings
From 20:00-30:00
800/750 Meter Row
then
3 Rounds
10 Lateral Bar Burpees
15 Kettlebell Taters
WEDNESDAY 250528
WORK CAPACITY:
5 Rounds For Time:
10 Power Snatch (95/65)
10 Overhead Squats (95/65)
STRENGTH:
Squat Snatch 1-1-1-1-1
TUESDAY 250527
WORK CAPACITY:
AMRAP in 3 Minutes:
8 Wall Walks
16 V-Ups
24 Single Dumbbell Lunges (50/35)
Max Calorie Row
2:00 Rest
AMRAP in 5 Minutes:
(same as above)
2:00 Rest
AMRAP in 7 minutes:
(same as above)
STRENGTH:
Every 2:30 for 10:00
30' Farmers Hold Walking Lunges
MONDAY 250526
WORK CAPACITY:
“Murph”
For time:
1 Mile Run
100 Push-ups
200 Push-ups
300 Squats
1 Mile Run
SATURDAY 250524
WORK CAPACITY:
Every 2:30 for 30:00
10/8 Calories on Bike
3 Touch & Go Clean and Jerk
FRIDAY 250523
WORK CAPACITY:
For Time:
60/50 Calorie Row
40 Deadlifts (185/125)
200 Double Unders
STRENGTH:
Deficit Deadlift 5-5-5-5-5
THURSDAY 250522
WORK CAPACITY:
EMOM for 30 Minutes:
:30 on / :30 off
Min 1: Max Burpees
Min 2: Box Jumps 20"
Min 3: Ab Mat Sit Ups
Min 4: 15' Shuttle Runs
Min 5: Alternating Jumping Lunges
Min 6: Rest
WEDNESDAY 250521
WORK CAPACITY:
For Time:
30/24 Calorie Row
30 Front Squats (95/65)
5 Rope Climbs
20/16 Calorie Row
20 Front Squats (95/65)
3 Rope Climbs
10/8 Calorie Row
10 Front Squats (95/65)
1 Rope Climb
STRENGTH:
Front Squat 4-4-3-3-2-2
TUESDAY 250520
WORK CAPACITY:
AMRAP in 18 Minutes:
Climb the Ladder
2 Unbroken Kettlebell Swings (53/35)*
2 Unbroken Toes to Bar*
4/4, 6/6, 8/8, etc..
*Every break mid set on either movement = immediate 100 Meter Penalty Run
STRENGTH:
EMOM for 10 Minutes:
Complete one complex of:
1 Power Clean
1 Right-Leg Lunge
1 Left-Leg Lunge
1 Shoulder to Overhead
MONDAY 250519
WORK CAPACITY:
5 Rounds For Time:
200 Meter Run
1 Max Set of "Pulling Gymnastics"*
1:00 Rest
*Today is a choose your own adventure, your options include Ring or Bar Muscle Ups, CTB Pull Ups, Kipping Pull Ups, or Strict Pull Ups/ Chin Ups
STRENGTH:
AMRAP in 5 Minutes:
50 Hang Dumbbell Clean and Jerk (50/35)
Max Calorie Row in remaining time
SATURDAY 250517
WORK CAPACITY:
On a 30:00 running clock:
0:00-6:00
1000 Meter Row
Max Wall Balls (20/14)
6:00-12:00
800 Meter Run
Max Box Jumps (24/20)
12:00-18:00
1000 Meter Row
Max Thrusters (95/65)
18:00-24:00
800 Meter Run
Max Wall Walks
FRIDAY 250516
WORK CAPACITY:
EMOM for 18 Minutes:
Min 1: 15/12 Calorie Bike
Min 2: 12 Deadlifts (185/125)
Min 3: 12 Toes to Bar
STRENGTH:
Deadlift 3-3-3-3-3
