WELCOME TO THE
Workouts Week of 09/02/2024-09/07/2024
Monday - 9/2/24
Freedom (RX’d)
“Nasty Girls”
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans
(135/95)
(KG conv: 60/42.5)
-OR-
3 Rounds
50 Air Squats
20 Pull Ups
10 Hang Power Cleans
(135/95)
(KG conv: 60/42.5)
Time Cap: 14 Minutes
Tuesday - 9/3/24
"Blizzard"
Freedom (RX’d)
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)
Wednesday - 9/4/24
"Sandstorm"
Freedom (RX’d)
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20)
Time Cap: 20 Minutes
Thursday - 9/5/24
"Thunderstorm"
Freedom (RX’d)
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
- At 16:00 -
50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
*Repeat from Jan 25, 2022
(KG conv: 50 reps at 14/9 or 75 reps at 9/6)
Friday - 9/6/24
"Lazar Is The Best"
Freedom (RX’d)
3 Rounds
30/24 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups
In Loving Memory of Lazar Ðukić: video
If you feel led, Mayhem Mission has created a way to support through
donating in memory of his life, here. 100% of all donations will go to the
Ðukić family.
Time Cap each set: 10 Minutes
Saturday - 9/7/24
"Cyclone"
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3x45/2x45) (Or 50 Front Squats (135/95))
(KG DL: 102.5/70, S2O/Sled/FS: 60/42.5)
*Repeat from Sept 8, 2022. All reps are shared, with one partner
working at a time.
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