Thursday, Apr 25
Workout of the Day
Warm Up
(Not Scored)
3 Rounds
45-Second Row
10 Alternating V Ups
10 Iron Cross
10 Scorpions
10 Downward Dog to Seal Pose
45-Second Row
10 Alternating V Ups
10 Iron Cross
10 Scorpions
10 Downward Dog to Seal Pose
Dragonfruit
(Time)
Rx
Teams of 2
5 sets: (1:1)
12/10 Calorie Row
10 GHDs/PVC ab mat situps
12/10 Calorie Row
10 V-Ups
-rest at least 3:00 before beginning accessory -
Teams of 2
5 sets: (1:1)
12/10 Calorie Row
10 GHDs/PVC ab mat situps
12/10 Calorie Row
10 V-Ups
-rest at least 3:00 before beginning accessory -
Mayhem Mini-Pump – Core
(Other / Text)
4 rounds:
15 Pulse Ups
60 sec Superman Hold
50 ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
50 ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
15 Pulse Ups
60 sec Superman Hold
50 ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
50 ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
Wednesday, Apr 24
Workout of the Day
Warm Up
(Not Scored)
3 Sets (Snatch Grip)
3 Deadlifts
3 High Pulls
3 Muscle Snatches
-into-
2 Sets
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
3 Deadlifts
3 High Pulls
3 Muscle Snatches
-into-
2 Sets
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
Snatch + Overhead Squat 5x8
(Load)
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.
Papaya
(Rounds + Reps)
Rx
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge (50’s/35’s)
50ft Dumbbell Front Rack Lunge (50s/35s)
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)
Intermediate
8:00 AMRAP
200 Double Unders
50ft Dumbbell Farmer Carry Lunge (35s/25’s)
50ft Dumbbell Front Rack Lunge (35s/25s)
50ft Single Arm Dumbbell Overhead Walking Lunge (35/25) (25ft Left/25ft Right)
Light
8:00 AMRAP
300 Single Unders
50ft Single Dumbbell Farmer Carry Lunge (light)
50ft Single Dumbbell Front Rack Lunge (light)
20 Single Dumbbell Box Step Ups (light) (20/16)
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge (50’s/35’s)
50ft Dumbbell Front Rack Lunge (50s/35s)
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)
Intermediate
8:00 AMRAP
200 Double Unders
50ft Dumbbell Farmer Carry Lunge (35s/25’s)
50ft Dumbbell Front Rack Lunge (35s/25s)
50ft Single Arm Dumbbell Overhead Walking Lunge (35/25) (25ft Left/25ft Right)
Light
8:00 AMRAP
300 Single Unders
50ft Single Dumbbell Farmer Carry Lunge (light)
50ft Single Dumbbell Front Rack Lunge (light)
20 Single Dumbbell Box Step Ups (light) (20/16)
Tuesday, Apr 23
Workout of the Day
Mayhem Mini-Pump – Shoulders and Glutes
(Other / Text)
4 rounds:
10 Double DB Prone Row (moderate weight)
10 Lying DB Hamstring Curl (moderate-light weight)
*Rest 1 minute b/t rounds
10 Double DB Prone Row (moderate weight)
10 Lying DB Hamstring Curl (moderate-light weight)
*Rest 1 minute b/t rounds
Warm Up
(Not Scored)
8:00 AMRAP
25-sec Air bike (easy)
25-sec Air bike (moderate)
10-sec Air bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
25-sec Air bike (easy)
25-sec Air bike (moderate)
10-sec Air bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
Guava
(Time)
Rx
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
-Repeat from Jan 5th, 2023
Intermediate
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike
(30-24-18-12-6 Women's Calories)
Light
Teams of 2 (1:1)
25-20-15-10-5 Calorie Air Bike
(20-16-12-8-4 Women's Calories)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
-Repeat from Jan 5th, 2023
Intermediate
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike
(30-24-18-12-6 Women's Calories)
Light
Teams of 2 (1:1)
25-20-15-10-5 Calorie Air Bike
(20-16-12-8-4 Women's Calories)
Monday, Apr 22
Workout of the Day
Warm Up
(Not Scored)
1 Round Through
25 ft walk on toes
25 ft walk to toes backwards
25 ft walk on heels
25 ft walk feet turned out
25 ft walk feet turned in
25 ft lunge walk-arms locked out overhead
25 ft lunge walk - torso twist towards forward leg
25 ft butt kickers
25 ft high knees
-into-
3 Sets
3 ring rows
3 push ups
3 air squats
25 ft walk on toes
25 ft walk to toes backwards
25 ft walk on heels
25 ft walk feet turned out
25 ft walk feet turned in
25 ft lunge walk-arms locked out overhead
25 ft lunge walk - torso twist towards forward leg
25 ft butt kickers
25 ft high knees
-into-
3 Sets
3 ring rows
3 push ups
3 air squats
Half Murph
(Time)
Rx
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Intermediate
800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run
Light
400m Run
25 Jumping Pull-Ups
50 Box Push-Ups
75 Air Squats
400m Run
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Intermediate
800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run
Light
400m Run
25 Jumping Pull-Ups
50 Box Push-Ups
75 Air Squats
400m Run
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.
Saturday, Apr 20
Workout of the Day
Warm Up
(Not Scored)
3:00 Machine
-into-
10:00 AMRAP
20-second Single Unders
1 Zombie Rope Climb
5 PVC Muscle Snatch
5 PVC Push Press
5 PVC Overhead Squats
-into-
10:00 AMRAP
20-second Single Unders
1 Zombie Rope Climb
5 PVC Muscle Snatch
5 PVC Push Press
5 PVC Overhead Squats
“I like to move it, move it”
(Time)
Rx
Teams of 2
8 sets (each/1:1)
50 Double Unders
1 Rope Climb (Or 5 Strict Pull Ups)
5 Overhead Squats (155/105)
Teams of 2
8 sets (each/1:1)
50 Double Unders
1 Rope Climb (Or 5 Strict Pull Ups)
5 Overhead Squats (155/105)
Friday, Apr 19
Workout of the Day
Warm Up
(Not Scored)
2:00 Machine
-into-
3 sets:
5 Single Arm Dumbbell Push Press (left and right)
5 Single Arm Dumbbell Bench Press (left and right)
10 Alternating V-Ups
5 Knee Hand Release Push Ups
-into-
3 sets:
5 Single Arm Dumbbell Push Press (left and right)
5 Single Arm Dumbbell Bench Press (left and right)
10 Alternating V-Ups
5 Knee Hand Release Push Ups
Melman
(Reps)
Rx
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Row
In remaining time:
Max Dumbbell Bench Press (2x50/35)
Intermediate:
1000/850 Max handstand pushups
1000/850 Max Push Ups
1000/850 Max Db Bench Press (2x35/25)
Light
750/650 Max Db Push Press (Light)
750/650 Max Elevated Push Ups
750/650 Max Db Bench Press (Light)
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Row
In remaining time:
Max Dumbbell Bench Press (2x50/35)
Intermediate:
1000/850 Max handstand pushups
1000/850 Max Push Ups
1000/850 Max Db Bench Press (2x35/25)
Light
750/650 Max Db Push Press (Light)
750/650 Max Elevated Push Ups
750/650 Max Db Bench Press (Light)
Thursday, Apr 18
Workout of the Day
Warm Up
(Not Scored)
Hinshaw Warm-Up
Perform each drill for 10m out, then walk back
* High knee karaoke (over, over, walk, walk)
* Over hurdle (heel, toe)
* Knee to chest
* Figure 4 (1 sec)
* Lunge with reach overhead
* Lunge torso twist (Pull hand)
* Toy soldiers
* High knee + arm swing
* Butt kick + arm swing
* Straight Leg (shallow heel)
20m out walk back
* Side step out and back
* Side step jumping jack out and back
Sitting
* Sitting arm swing (Elbow down and back) 20 sec
* Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
* Toes out walk
* Toes in walk
* Heels walk
* Toes walk
* Outside Foot walk
* Inside Foot walk
* 50m hash marks (fast feet) forwards & backwards
* 30m (20m speed up, 10m to slow down)
* 45m (35m speed up, 10m to slow down)
* 60m (50m speed up, 10m to slow down)
Perform each drill for 10m out, then walk back
* High knee karaoke (over, over, walk, walk)
* Over hurdle (heel, toe)
* Knee to chest
* Figure 4 (1 sec)
* Lunge with reach overhead
* Lunge torso twist (Pull hand)
* Toy soldiers
* High knee + arm swing
* Butt kick + arm swing
* Straight Leg (shallow heel)
20m out walk back
* Side step out and back
* Side step jumping jack out and back
Sitting
* Sitting arm swing (Elbow down and back) 20 sec
* Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
* Toes out walk
* Toes in walk
* Heels walk
* Toes walk
* Outside Foot walk
* Inside Foot walk
* 50m hash marks (fast feet) forwards & backwards
* 30m (20m speed up, 10m to slow down)
* 45m (35m speed up, 10m to slow down)
* 60m (50m speed up, 10m to slow down)
King Julian
(Meters)
Rx
5-4-3-2-1 minute
Max Distance Run
-Rest 1:00 Between sets-
Repeat from March 31, 2022
Scaling/Alterate
5-4-3-2-1 minute
Max Distance Run/Bike/Row
-Rest 1:00 Between sets-
Repeat from March 31, 2022
5-4-3-2-1 minute
Max Distance Run
-Rest 1:00 Between sets-
Repeat from March 31, 2022
Scaling/Alterate
5-4-3-2-1 minute
Max Distance Run/Bike/Row
-Rest 1:00 Between sets-
Repeat from March 31, 2022
Private
(Time)
Teams of 2, share the reps
20 cal Air Bike
100 Pushups
20 cal Air Bike
100 Kettlebell Swings
20 cal Air Bike
100 Situps
20 cal Air Bike
100 Kettlebell Swings
20 cal Air Bike
100 Air Squats
20 cal Air Bike
20 cal Air Bike
100 Pushups
20 cal Air Bike
100 Kettlebell Swings
20 cal Air Bike
100 Situps
20 cal Air Bike
100 Kettlebell Swings
20 cal Air Bike
100 Air Squats
20 cal Air Bike
Powered by SugarWOD