Friday 5/16/2025

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Strength 
Max Rep Bench Press + Burn Out Set
Week 8:
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

WOD
"Failure to Launch"
For Time:
30 Shoulder to Overhead 95#/65#
30 Box Jump Overs 20"
20 Shoulder to Overhead 115#/85#
20 Box Jump Overs 24"/20"
10 Shoulder to Overhead 135#/95#
10 Box Jump Overs 30"/24"

Thursday 5/15/2025

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WOD
"Alright, Alright, Alright"
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups

Accessory 
Mayhem Mini-Pump – Legs and Glutes
3-4 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

Wednesday 5/14/2025

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Strength 1
Power Snatch + Overhead Squat 1x2
Every 1:00 (10:00)
 1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM
-into-
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)

Strength 2
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)

WOD
"The Wedding Planner"
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch 50#/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge 50#/35#
10 Left Arm Hang Dumbbell Snatch 50#/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge 50#/35#