Thursday 7/11/2024

Strength 
Shoulder Press
Build up to a Heavy Shoulder Press
10-12 minutes

WOD 
"Panem"
Teams of 2
3 sets (each/1:1) For Time:
10 rounds
100m Rowling
+1 Bench Press 155#/95# for every meter over or under 100m (5 rep limit)

Wednesday 7/10/2024

WOD
"Mockingjay"
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set

Accessory 
Mayhem Mini-Pump –Leg Day
4 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7

-Rest 2:00 between rounds-

Tuesday 7/9/2024

Strength 
Snatch
Build up to a Heavy Snatch
10-12 minutes

WOD
"Catching Fire"
5 sets (Every 2:30)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Scale 10 Kipping Chest to Bar)
Max Wall Balls 20#/14# in Remaining Time

*Score is total Wall Balls

Monday 7/8/2024

Strength 
Front Squat
Build up to a Heavy Front Squat
10-12 minutes

WOD
"The Hunger Games"
For Time:
30-24-18-12-6
Kettlebell Swings 55#/35#
V-ups
10-8-6-4-2
Box Jumps 30"/24"