Saturday, Apr 27
Workout of the Day
Warm Up
(Not Scored)
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
Lychee
(Time)
Rx
Teams of 2
2000/1750m Row (M/F 1900m)
200 Wall Balls (20/14)
2000/1750m Row (M/F 1900m)
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row (M/F 1900m)
-Repeat from January 7th, 2023
Teams of 2
2000/1750m Row (M/F 1900m)
200 Wall Balls (20/14)
2000/1750m Row (M/F 1900m)
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row (M/F 1900m)
-Repeat from January 7th, 2023
Friday, Apr 26
Workout of the Day
Warm Up
(Not Scored)
2:00 Row
-into-
3 sets:
5 Inch Worms
4 Muscle Cleans and Shoulder Press (empty bar)
3 Hang Power Clean and Push Press (empty bar)
2 Clean and Jerks (empty bar)
-into-
3 sets:
5 Inch Worms
4 Muscle Cleans and Shoulder Press (empty bar)
3 Hang Power Clean and Push Press (empty bar)
2 Clean and Jerks (empty bar)
Gwen
(Load)
“Gwen”
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
Acai
(Time)
Rx
100 Burpee Box Jump Overs (24/20)
- Repeat from April 19th, 2023
Intermediate
For Time:
100 Burpee Box Jump Overs (20/16)
Light
For Time:
75 Up Down + Box Step Up (20/16)
100 Burpee Box Jump Overs (24/20)
- Repeat from April 19th, 2023
Intermediate
For Time:
100 Burpee Box Jump Overs (20/16)
Light
For Time:
75 Up Down + Box Step Up (20/16)
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.
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