Metcon

FT:

300 Double Unders

*Every minute that passes do 4 Burpees

LT = 8:46

6:54

Aux/Str

3 Sets:

MF Side Lying IRs x20 @ 5#

Standing Banded Abduction x20

Glider Hamstring Curls x15

MF Standing Hamstring 90 deg hold 1 set @ 10# x 1 minute

Metcon

10 RFT:

100# DBall Carry around driveway

2 Back Squat, 315#

10 GHD Situps

LT = 29:46 w/ 122# Sandbag

26:34

Windup Challenge

20 minute cap:

2.5 mile bike into Max set of unbroken Back Squat @ 275#

Each successful back squat repetition completed deducts 10 seconds off your bike time

*Rest as needed after Bike

Bike time = 6:06

Back Squat reps = 13

Final time = 3:56

Metcon

Five, 2 minute Rounds:

1 Round of DT @ 135#
Max Cals Bike

*Rest 1 minute between rounds

21-15-7-5-3 = 51

Str

A1. VMO slant board squats

4 x 10 full reps + 6 2/3 reps

*All reps 3 sec eccentric w pause

A2. DB Lateral Raise 10# 

3 x 15 Super ROM + 10 Regular + 10 Upright Row

*All reps 3 sec eccentric w pause

B. GH Raises 3x8

C. DB Rear Delt W Flys 1x20 @ 10#, 2x12 @ 15#

Mayhem Aerobic 12.2

2 x 100 meters - first in :25, second in :20

*200 meter walk after each

1 x 200 meters at goal mile pace - :45

*300 meter walk after

*Rest as needed (> 5 mins)

One mile Run FT:

LT = 6:50 9/2023

PR = 6:21 3/2019

6:29

Metcon

2 minutes on, 2 minutes off x 4:

10 Devil Press, 15#

Max Cals Bike

30

23

21

21

Mayhem Aerobic 12.1

2 Sets:

200 meters fast -:45 - :41, :41

200 meter walk

*Rest 4 minutes

1 x 800 @ goal mile pace - 3:10 - 2:59

Walk 400 meters

Q Qualifier Event 3 2024

FT:

21 Deadlift, 275#

15 Power Cleans, 165#

9 Power Snatch, 115#

50 Cals Bike

CAP = 10 mins

9:26

Mayhem Aerobic 11.2

2 x 600 meters - 3:04 - 2:48, 2:53

*Rest 1 min btwn

*Rest 4 minutes

400 meters mod - 1:59 - 1:48

Walk 100 meters

300 meters fast - 1:15 - 1:02

Walk 200 meters

200 meters faster - :45 - :35

Walk 300 meters

400 meters fastest - 1:27 - 1:16

Walk 400 meters

Metcon

Band Assisted Reverse Nordics

3 RFT:

20 SDLHP, 95#

40 GHD Situps

120 DUs

28:32

Q Qualifier Event 1 2024

FT:

50-40-30-20-10 Bike Cals

10-20-30-40-50 DB Hang Power Snatch, 45#

CAP = 20 mins

19:18

Metcon

FT:

20 Cals Bike

35 KBS, 1.5 pood

50 Burpees

Cals and swings done @ 1:40

5:39 total 

Mayhem Aerobic 11.1

2 x 600 meters - 3:04 - 2:59, 2:56

*Rest is 200 meter walk after each

Rest 2 mins

2 x 600 meters faster - 2:28 - 2:18, 2:20

*Rest is 400 meter walk after each

Rest 2 mins

4 x 300 meters fastest - 1:08

*Rest 1 minute, walk 200 meters, rest 1 minute btwn reps

:58, :58, :55

Str

Leans over BB 3x12 @ BW, 15# DBs, 25# DBs, 

*3 sec eccentric w pause 

3 Sets, rest after GMs:

BB Hip Thrusts @ 225# x 10-8-6

BB Good Mornings @ 95# x 10-8-6

*3 sec eccentric w pause 

BB RDLs @ 135# x 8-6-6

*3 sec eccentric w pause

Smith Machine Reverse Deficit Lunges

2 x 6ea w/ only BB

*3 sec eccentric w pause

*back leg off ground the whole time

Str

3 Sets, rest after pushups:

Neutral Grip DB Bench @ 70# x 10-8-6

Deficit Pushups x 10-8-6

*3 sec eccentric w pause

3 Sets, rest after rows:

BB Curls @ 45# x 10-8-6

BB Upright Rows @ 45# x 10-8-6

*3 sec eccentric w pause

Aux Str

Iso Tib Standing Hip Flexors 3x20 @ 20#

Neck bridge 3x3 w/ 8 sec iso hold at top

Back Extensions 3x15 @ 25# plate

Iso Tib Seated Hip Flexor Hurdles 3x8 @ 2.5#

Mayhem Aerobic 10.2

3 x 800 meters - 3:36

*Rest 5 mins between

3:21, 3:21, 3:24