02032020

Warm up: 4 x

1 min assault bike

7 db lateral raise

7 rear delt raise

14 banded squats

A. Mayhem Athlete

3 sets
25/20 cal ski
25/20 cal assault
25/20 cal ski
Rest :90
25/20 cal assault
25/20 cal ski
25/20 cal assault
Rest :90

B. Class

Monday February 3, 2020

Big things coming in March! One month from an epic MARCH MADNESS!!!

In the meantime, a chance to win $100 gift card to www.GoSleeves.com for RECHARGE participants!

Winner will be random. To be considered your team must;

-have all points up to date and logged in on the google doc

-gain 1 point from today’s the class workout for each teammate

-gain 1 point for a workout related social media post from each teammate TODAY(February 3)

WINNER WILL BE CHOSEN TUESDAY

Lifting:
4 sets of 8
20 glute bridge ups(w feet on plate)
15 KB swings to eye level
10 Goblet Squats or sub RDL’s
for Hamstring emphasis

*Warm up and weight all
movement…

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Friday January 31, 2020

IM60

Part A.
Teams of 3
800 m burden run with one plate and one kb
into
40-30-20-10
Front Squat
Calorie Bike
Pullup

800m burden run with one plate
and one KB

Tier 1: 800m run with no burdens
Front squat: 135/95 or less and ring rows or jumping pullups
Tier 2: 45/35 lb plate 53/35 lb kb
Front Squat: 165/115
Tier 3: Same as tier 2 but with
Chest to bar

30 min Cap

Cool down: up to 8 minutes of chill
bike, row, ski, or run.

Thursday January 29, 2020

IM60

Part A. Conditioning
Run 1200m, row 1500m or bike
2 miles AFAP

Part B.
every 3 minutes x 15 minutes
15 deadlifts
12 hang power cleans
9 push jerks

Tier 1: up to 135/95
tier 2: 155/105
Tier 3: 205/135

IM30
50-35-20
Jumping Pullups
Wallballs

Wednesday January 28, 2020

IM60

Part A. Strength
Turkish Get Ups
3 right Arm+3 Left arm every 3
minutes x 12 minutes

Part B. Capacity
With a partner
5k Row*
*Every 2 minutes complete
20 eye level kb swings
Rowing may continue during
swings
25:00 cap
Tier 1: KB should be less than
53/35
Tier 2: 53/35
Tier 3: 70/53

IM30
At 0:00-5 min EMOM
10 ring rows
at 5:00
50 db push press
At 10:00-5 min emom
20′ death march
at 15:00
50 jumping lunges