Accessory
Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)
Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings
Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)
WOD
"PB&J"
2 sets Foe Time:
3 Rounds
15 GHDs
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
WOD
"Nachos"
Every 4:00 (6 Sets)
15/12 Calorie Air Bike
12 Box Jump Overs 24"/20"
9 Burpee to Bar
*Score is slowest set
WOD
“I do not like the Cone of Shame”
3:00 AMRAP
30 V-Ups
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups
Max Burpee Broad Jump (4ft/3ft)
Accessory
"Mayhem Mini-Pump – Leg Day"
4 Rounds
8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 1 min between rounds-
