Daily Workout

Mayhem Scaled: "Eye of the Tiger" aka "Mr Joshua" 5 rounds 400m Run 20 GHD Sit ups w/6in Riser (OR 30 Abmat Sit Ups) 10 Deadlifts (205/155) View Video Sign Up for Our Programming

Affiliate: "Did My Time" 3 Rounds 21/15 Calorie Row 21 Overhead Squats (75/55) 21 Toes to Bar -Rest 5:00 - For Time: 42/34 Calorie Row 42 Overhead Squats (75/55) 42 Toes to Bar Sign Up for Our Programming

M60: "Back on the Street" For Time: 3-6-9-12-9-6-3 Power Clean and Jerk (155/105) Burpee Box Jump Over (24”/20”) View Video Sign Up for Our Programming

Mayhem BodyBuilding: Upper Body Push Barbell Bench Press 5 sets: 10 reps; increasing across sets *Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long...

Compete: "Triangle Couplet OHS" 15-10-6: Overhead Squats (165/115) Bar muscle-ups -Rest 1:1- For time: 45 Overhead Squats (95/65) 45 Toes to Bar Sign Up for Our Programming

Aerobic Capacity: "Game of Thrones": Row or Ski Workout Part 1: 2x 250m at fast pace or SR b/t 32-36, 500m at moderate pace or SR b/t 28-32, 250m at fast pace or SR b/t 32-36 -2min rest b/t sets-...

Affiliate: "American Saturday Night": 2 Sets 3 Rounds 100 Double Under 15 Single Arm Shoulder to Overhead (80/55) (Right arm) 15 Single Arm Shoulder to Overhead (80/55) (Left arm) 3 Pegboard -Rest 1:1 b/t sets- Sign Up for Our Programming

Affiliate: "Peggy's Bike": Every 3:00 (8 sets) 45 Heavy Double Unders or 60 Double Unders 15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike 3 Squat Cleans (225/155) Sign Up for Our Programming

M30: "ZigZag Bodyweight" AMRAP 15:00 30 Line Hops/Jumping Jacks 20 Cossack Squats (Total) 10 Chair Dips "ZigZag Minimal" AMRAP 15:00 30 Double Unders 20 Single Dumbbell Goblet Squats (50/35) 10 Alternating Single Dumbbell Devils Presses (50/35) View Video Sign Up...

Compete: "Watermelon Sugar": 3 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50) 10 Single Arm Dumbbell Push Press (Right arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge...

Aerobic Capacity: "Wipeout": Assault or Echo Bike "50 Cal for Time" Workouts 3 sets: 60sec at fast pace, 90sec at easy pace, 60sec at fast pace, 90sec at easy pace, 60sec at fast pace, 90sec at easy pace, -Rest: 4min...

MBS: Jerk Balance + Behind the Neck Jerk + Behind the Neck Press in Split 3x9: 3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets. *Keep this light. Technique...