WORK CAPACITY:
For Time:
800 Meter Run
60 Burpees to 6" target
800 Meter Run
STRENGTH:
14:00 to establish a Heavy Single Clean Complex:
1 Power Clean + 2 Hang Power Clean
MONDAY 250616
WORK CAPACITY:
For Time:
100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups
STRENGTH:
AMRAP in 5 Minutes:
50/40 Calorie Row
Max Push Ups in Remaining Time
SATURDAY 250614
WORK CAPACITY:
On a 30:00 running clock:
0:00-18:00
AMRAP in 18 Minutes:
Climb the Ladder
10 Calorie Row
10 Alternating Pistols
10 Deadlift (135/95)
20/20/20, 30/30/30, etc..
18:00-20:00
2:00 Rest
20:00-30:00
10:00 to Establish a 5 Rep Max Deadlift
FRIDAY 250613
WORK CAPACITY:
Climb the Ladder
AMRAP in 12 Minutes:
3 Overhead Squats (95/65)
100 Meter Run
3 Handstand Push-Ups
100 meter Run
6/100m/6/100m, 9/100m/9/100m, etc..
STRENGTH:
Hang Squat Snatch
Every :90 for 6:00
3 Reps
Every :90 for 6:00
2 Reps
THURSDAY 250612
WORK CAPACITY:
Every 2:00 for 30:00
Min 1: 16 Reverse Deficit Lunges (8/side)
Min 2: 16 Kroc Rows (8/arm)
Min 3: 10 Dips + :15 Hold
WEDNESDAY 250611
WORK CAPACITY:
4 Rounds For Time:
10 Strict Chin Ups
100 Meter Farmers Carry (50/35)
2:00 Rest
STRENGTH:
In 10:00
Establish a 2 Rep Max Weighted Pull-Up or Chin-Up
TUESDAY 250610
WORK CAPACITY:
For Time:
100 Wall Balls (20/14)*
*Every 2:00 until completion (including 0:00)
10 Burpee Box Jump Overs (24/20)
STRENGTH:
Front Squat 3-3-3-3-3-3
MONDAY 250609
WORK CAPACITY:
Every 6:00 for 30:00
200 Meter Run
20 V-Ups
5 Power Clean & Jerk
SATURDAY 250607
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
