Saturday, May 30, 2026

Mayhem Aerobic 2.1

4 Sets:
200 meters fast :53
200 meter walk - ~1:15 per 100m
500 meters fast 2:20
15 sec rest
100 meter walk
200s sub :50, 500s sub 2:10

Thursday, May 28, 2026

Monday, May 25, 2026

Mayhem Aerobic 1.2

5 Sets:
100 meters mod - :33
300 meters mod/fast - 1:31
200 meters fast - :53
*Rest 3 mins between
Rx'd

Sunday, May 24, 2026

Saturday, May 23, 2026

Smolov 8

A1.  Snatch Pull + Power Snatch 5x2 @ 95# - 115# - 125# - 135# - 145#
A2.  Depth Jumps 5x4

B.  DB Bulgarian split squats 3x8 @ 60# - 65# - 70#

C.  Elevated Speed Skater Squats 3x8 @ 15# DB

D.  Machine SL Squish the Bugs (Glute/Hip ext rotators) 3x10 @ 30# - 40# - 40#

Hanging Tough Challenge

Max one hand hang from a pull-up bar.

Left arm hang - 119.9 sec

Right arm hang - 9.3 sec

Thursday, May 21, 2026

Aux Core

Front Plank with forearm punch onto ball 3x10ea
DB Reach Under to Extension 3x10ea @ 10#
DB Pullovers 3x12 @ 45#

3 Sets, each leg at once:
Side Lying MF Hip Flexion to ER to Extension x10 @ 5#
Supine MF SLR into Abduction/Adduction x5 @ 5#

Supine Elevated MF Hip Flexion 3x10 @ 15#

Wednesday, May 20, 2026

Tuesday, May 19, 2026

Smolov 7

A1. Strict Pullups 4x6 @ BW
A2. Seated Box Jumps 4x4 @ 24"

B. Pause Front Squats (2 sec in bottom) 4x3 @ 185# - 195# - 205# - 215#
B2. DB Neutral Grip Incline Press 4 sets: 60# x 10, 65# x 10, 70# x 10, 75# x 8

C. Clean Pull + Power Clean 5x2 @ 135# - 155# - 165# - 175# - 185#
Directly into 5 Squat Jumps, 35# DBs

D1. QL Raises 3x10 @ 30# DB
D2. Supine Ring Pullups (feet elevated) 3x10 @ BW

Saturday, May 16, 2026

Smolov 6.2 + Metcon

Back Squat - Build to heavy single
275# - 315# - 335# - 350# - 370# - 385#

3 cycles, 3 mins each:
5 strict pullups
7 thrusters, 95#
*rest 3 mins btwn
3R + 2, 2R + 5 + 2, 2R + 1

Thursday, May 14, 2026

Metcon Aux

Cals Bike 50-40-30-20-10
*Work rest 1:2
1:49, 1:53, 1:11, :35, :14

Single Leg Adductor Squats (opposite leg elevated) 3x8 @ 45# DB
Reverse lunge step through (down leg w/ medial band resistance) 3x8

Landmine Speed Skater Squats 4x10 @ BB + 10#

Tuesday, May 12, 2026

Str Core

L Seated BB Press 45# x 25, 65# x 20, 85# x 12
DB Rows 3x10 @ 85#

DB Neutral Grip Bench Press 3x10 @ 75#
BB Rows shin to gut 3x6 @ 185#

Jefferson Curls 3x8 @ 15# DBs
Stir the Pots stability ball 3x10

Thursday, May 7, 2026

Smolov 6.1

MF Fire Hydrants 2x15 @ 10#
MF Clamshells 2x10 @ 10#
Hip Flexor Pulses 2x20

Back Squat - Build to heavy single
Singles @ 340# - 365# - 375#

Nordics 3x5 
MF Prone Hamstring Curl 3x10 @ 20#

Wednesday, May 6, 2026

Aux/Str

Poliquin Step Ups 4x15
Donkey Calf Raises (Belted) 4x25 @ 45#

With MF, each leg all at once, 3 sets each leg:
A.  Side Lying Abductor Raise x10 @ 10#
Standing Lateral/Abductor Raises x10 @ 10#

B.  Standing Bent Over Glute Kickbacks x10 @ 15#
Kneeling Glute Kickback Raises x10 @15#

Battling Ropes, 20 on 10 off x 5 rounds:
Squat alternating waves
Double Slams
Sweepers
Side Tosses

Tuesday, May 5, 2026

Aux

Forearm Circuit, 3 sets:
Standing Flexor Curl x12 @ 5#
Straight Arm Single Arm DB Extensions x15 @ 10#
Single Arm Pronation/Supination x10 @ 2.5#

Stability ball leg curls 3x15
Kneeling Ab Wheel jumps 3x10 change distance each set