Tuesday 8/20/2024

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WOD
"Maverick and Goose"
Every 10:00 ( 3 sets)
15/12 Calorie Air Bike
12 Burpee Box Get Overs 30"/24"
15/12 Calorie Air Bike
9 Burpee Box Get Overs 30"/24"
15/12 Calorie Air Bike
6 Burpee Box Get Overs 30"/24"

*Score is total time of all 3 sets

Accessory 
"Mayhem Mini-Pump – Chest"
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

3 sets:
6 Dumbbell Incline Bench Press at RPE 9
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies at RPE 7-8
-rest 2 minutes between sets-

Friday 8/16/2024

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Strength 
Power Clean & Jerk 7x5
7 sets x 5 Power Cleans and Jerks  (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

WOD 
"Alfalfa and Darla"
For Time:
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or Scale to V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)