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.