Metcon

DB Butterfly 3x20 @ 25#

Cable Pancake 3x15 @ 50#

Hip Flexor Pulses 3x20ea

QL Raises 3x10 @ 25#

AMRAP 10:

3 Front Squat, 185#

7 Burpee Pullups

40 Double Unders

3R + 3 + 7

Aux

Leg Board Abduction/Adduction 4 sets ea

Forearm Roller 5 sets ea (flex 15#, ext 5#)

Straight leg Hip Raises on bench 3x12

Reverse Crunch on bench 3x12

Aux

Seated SL Calf Raise 4x30 @ 1.5 pood

Iso Tib Bar 2x25 @ 15# , 2x50 @ 10#

Booty sprout hip thrusts 4x20 @ 2 heavy

Mayhem Aerobic 10.1

2 Sets:

600 meters fast - 2:32

Rest 2 minutes

400 meters fast - 1:41

Rest 90 secs

300 meters fast - 1:16

Rest 1 minute

200 meters fast - :50

*Between sets:  Rest 30 secs, walk 400 meters, Rest 30 secs

2:26, 1:36, 1:08, :40

2:23, 1:32, 1:10, :41

Aux/Str

3 Sets:

Quadruped Hip Rotations w/ MF 5# x12 ea

Bilateral V Hip Flexors Raise x15

Jefferson Curl x3 @ 1 pood

90/90 SL Hip Rotations x5ea

Mayhem Aerobic 9.2

800 meters - 3:37-3:42 - 3:40

2 min rest 

600 meters - 2:43-2:47 - 2:42

4 min rest

800 meters - 3:37-3:42 - 3:36

2 min rest

400 meters - 1:49-1:52 - 1:44

4 min rest

800 meters - 3:37-3:42 - 3:39

2 min rest

300 meters - 1:21-1:24 - 1:15

4 min rest

800 meters - 3:37-3:42 - 3:38

2 min rest

200 meters - :54-:56 - :45

Trifecta Challenge

In one hour:

Max Strict Press - 200#

Max Front Squat - 285#

Max Sumo Deadlift - 375#

*Timer starts at first press

Total = 860#

Mayhem Aerobic 9.1

3 Sets:

500 meters faster - 2:06-2:10

Rest 2 minutes

400 meters faster - 1:41-1:43

Rest 90 sec

300 meters faster - 1:16-1:17

Rest 3 minutes between sets

*Accidentally cleared watch on 1st 400, but sub 1:40

2:02, 1:09

2:06, 1:33, 1:07

2:10, 1:40, 1:12

Metcon

6 RFT:

18 Cals Bike

30 foot DBall Carry, 150#

9:21

Metcon

Five 2 minute rounds w/ 2 minute rest between:

25 Cals Bike

Max Deadlift, 275#

15-11-8-5-2

Total = 41

Metcon - Firestorm

3 RFT:

15 Cals Bike

11 Burpees over ballistic block facing

4:55

Metcon

Five 2 minute Rounds w/ 2 minute rest btwn:

10 Cals Bike

10 Lateral Burpees over BB

Max Squat clean thrusters, 95#

10-7-5-4-4 

Total = 30

Mayhem Aerobic 8.2

2 Sets:

400 meters mod/fast - 2:03 (my goal 1:40)

90 sec rest

800 meters mod/fast - 4:16 (my goal 3:35)

90 sec rest

200 meters mod/fast - :54 (my goal :43)

200 meter walk ~2:30

Rest 1 minute

1:35, 3:27, :37

1:38, 3:35, :40

Metcon

2 mins on, 2 mins off x 3:

5 DL, 225#

15 Pushups

3R +1

2R + 5 + 5

2R + 1

Mayhem Aerobic 8.1

Snake runs 15 yards 15 degrees

2 x 200 meters @ goal mile pace - :45

2 x 250 meters - :53

1 x 300 meters @ goal 400 pace or faster - :52

*Rest 3-5 minutes between

:38, :38

:48, :48

:51

Mayhem Aerobic 7.2

2 Sets:

800 meters mod/fast - 3:48

Rest 90 secs

400 meters mod/fast - 1:53

Rest 60 secs

3:36, 1:46

3:44, 1:48

Rest 5 minutes

2 Sets:

400 meters faster - 1:40

30 secs rest

Walk 100 meters ~ 1:15

1:36, 1:36