Strength
Snatch Push Press + Overhead Squat 1x2
1 Snatch Push Press + 1 Overhead Squat
- Work up to a heavy complex in 10-12 minutes
WOD
"Vegemite"
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over 24"/20"
12 Toes to Bar
*Score is slowest set
WOD
"Old Logan"
Every 1:00 (4 rounds for Reps)
Min 1: Max Calorie Air Bike
Min 2: Max Kettlebell Swings 55#/35#
Min 3: Max Calorie Air Bike
Min 4: Max Wall Walks
Min 5: Max Calorie Air Bike
Min 6: Rest
*Partners start at opposite ends and rest at the same time:
WOD
"De-Calf"
For Time:
40 Wall Balls 20#/14#
30 Pull Ups
30 Wall Balls 20#/14#
20 Chest to Bar Pull Ups
20 Wall Balls 20#/14#
10 Bar Muscle Ups
Accessory
Mayhem Mini-Pump – Leg Day
3 Rounds
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
10 Band Pull Through @ moderate weight – maintain quality RPE 7
15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
WOD
"Yellowstone"
For Time:
1-3-5-7-5-3-1
Power Cleans 185#/135#
2-6-10-14-10-6-2
Box Jump Overs 30"/24"
* This is a repeat workout from 12/16/2021
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7
10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
