WOD

Refer A Friend

Invite A Friend To Check Us Out!
13
Sep

Tuesday 9/14/21

Strength

Bench Press:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%

* superset with Single-arm Dumbbell Strict Press x 7 each arm.

Conditioning

Masters/Teens Games Event 2

5 rounds for time:
2 Rope climbs (15ft)
6 deadlifts (275/185)

12
Sep

Monday 9/13/21

Strength

Back Squat for load:
5 reps @ 70%
5 reps @ 80%
3 reps @ 90%
2 reps @ 95%
1 rep @ 100%
* Rest as needed between sets *

Conditioning

Masters/Teens Games Event 8

7 Minute AMRAP:
10/8 Calorie Echo bike
10 Burpee box jump-overs (24”/20”)

9
Sep

Friday 9/10/21

Skills

For time:
25 Toes to bar
5 Ring muscle ups/Bar muscle ups
20 Toes to bar
4 Ring muscle ups/Bar muscle ups
15 Toes to bar
3 Ring muscle ups/Bar muscle ups
10 Toes to bar
2 Ring muscle ups/Bar muscle ups
5 Toes to bar
1 Ring muscle up/Bar muscle ups

Conditioning

​​FULL SEND FRIDAY! Mayhem Desert Heat Rx’d Workout 3

2 – 2 – 2 – 3min of work
-1min rest b/t sets-

In each window perform
10 Clusters (105/78)
-then-
max reps Squat Snatch (105/78)

8
Sep

Thursday 9/9/21

Strength

Deadlift:
5 reps @ 78%
3 reps @ 88%
1 rep @ 93%
5 reps @ 83%
3 reps @ 93%
1 rep @ 95+%
4 reps @ 85%

* Super Set Last 3 sets with Banded KB Hip Thrusts x 10 *

Conditioning

“Prince of Persia”

AMRAP 16 Minutes
21/15 Calorie Echo Bike
15 Deficit Push Ups (4”/2”)
9 Strict Pull Ups

7
Sep

Wednesday 9/8/21

Strength

1 Above the Knee Snatch + 1 Snatch x 5 sets


* Add weight to each set

Conditioning

“Sahara”

4 Sets (1 set every 5 Minutes)
200m Run
20 Dumbbell Snatches (50/35)
100 Double Unders

6
Sep

Tuesday 9/7/21

Strength

Bench Press:
5 reps @ 78%
3 reps @ 88%
1 rep @ 93%
5 reps @ 83%
3 reps @ 93%
1 rep @ 95+%
4 reps @85%

* superset last 3 sets with 15-20 explosive push-ups.

Conditioning

Mayhem Desert Heat Elite Workout 2 

For Time
30 Handstand Push Ups
60 Overhead Squats (95/75)
90 Wall Balls (20/14)

2
Sep

Friday 9/3/21

Strength

Clean & Jerk for load:
– Build to a heavy single in 15 minutes. Then work back down to 80-85% of that heavy single and hit for 3 singles on the minute (Scored in next part).
* rest 60 seconds between sets *

Conditioning

FULL SEND FRIDAY! “

The Last Crusade”

50/40 Calorie Row
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (50/35)

1
Sep

Thursday 9/2/21

Skills

Strict JT

21-15-9
Strict Handstand push-ups
Strict Ring dips
Push-ups

Conditioning

“The Kingdom of the Crystal Skull”

27-21-15-9
Calorie Echo Bike
Overhead Squats (95/65)
-Rest 5:00-
27-21-15-9
Calorie Echo Bike
Front Squats (95/65)