Max Out Mayhem

Find your 1 RM in any 1 of the Combinations below:

Deadlift/Bench Press

Deadlift/Push Press

Squat/Weighted Pull up

Front Squat/Bent Row

 

Or:

15 Minute Amrap:

15 Kettle bell snatch

15 Push up

15 V-ups

High Intensity

WOD:

3 stations, 5 minutes, 2 minutes rest between of:

Station 1

HSPU/Pull up Ladder  2-4-6-8-10…..

Station 2:

Row 10 Calories/10 Double unders.  As many rounds as possible

Station 3:

KTE/Box jump 2-4-6-8-10….

 

Deadlift Fun

Sumo DL RPE 9

2-2-2-2

WOD:

15-12-9 Reps of:

Deadlift 225/185

Feet elevated Ring Rows

Goblet Squat 70/53

Cardio Blast

Row 1000 Meters, then:

5 Rounds for time of:

50 mountain climbers

20 V-ups

20 Burpees

DE Bench.

Bench/Floor press

10×2 Approximately 60% 1RM

 

WOD:

12 Minute AMRAP:

10 single arm KB Push Press 53/35

5 Strict Pull up

10 MB Chest passes 20/14

Lazy Sunday

WOD:

Start with 10 100 M staggered sprints.  Partners rest while other partner runs.  Then: 

5 Rounds

Complete 20 KB Goblet Squat 70/53. Partner snatch grip Static Barbell holds 135/95

20 push-ups.  Partner holds plate OH 45/25

 

Weekend fun

Fight Gone Sad:

1 minute each exercise, 1 minute rest between series

Ball Slams

Box Jumps

Double Unders

Sprinter sit ups

Feet elevated Push ups