Daily Workout

Compete Flame Thrower aka Killmonger 100 Wall Balls (20/14) 75 Toes to bar 50 Wall Balls (20/14) 25 Bar Muscle Ups *Repeat from January 20, 2021 View Video Sign Up for Our Programming

Scaled Quaking Aspen 3 rounds Min 1: 10/8 Calorie Bike Erg (OR 100m Run) Min 2: 8 Box Jumps (20”/16”) Min 3: 10/8 Calorie Echo Bike Min 4: 3 Burpee Pull-Ups (OR 1 Bar Muscle Up) Min 5: 100m Run...

Compete Tulip Poplar 4 sets (1 set every 5 minutes) 25/20 Calorie Bike Erg 25 Wall Balls (20/14) 100 Double Unders View Video Sign Up for Our Programming

MAC BikeErg (Lactate Threshold) 5 Sets: 4x (750m at Fast, 1 Min at Easy) *Rest 2 Min between sets. Sign Up for Our Programming

WRD Train With Rich 3 *New Set Every 20:00 27-21-15-9 Cal Assault Bike Pull Up 27-21-15-9 Cal Row 54-42-30-18 Push Up 27-21-15-9 Cal Ski Overhead Squat (115/75) Sign Up for Our Programming

Mayhem Gymnastics Mayhem Gymnastics (MG) Open Week "Primer" (Open Prep, QuarterFinals, SemiFinals, & Games) The objective is to just get mobile and move through some skills. 9 minute EMOM [3 rounds of each] Minute 1: 7 inchworm into Pushup Minute...

M30 Sugar Maple Bodyweight AMRAP 12 Minutes 1, 2, 3, 4, 5… Wall Walks 3, 6, 9, 12, 15… Bulgarian Split Squats *(Per Leg) View Video Sign Up for Our Programming

Masters Just The Way You Are Masters 35-44 3 Sets: 30 Chest to bar Pull Ups 30 Thrusters (95/65) -3 Minute Recovery row b/t sets- View Video Sign Up for Our Programming

Compete Roses Are Red 10 Sets (1 Set every 3 Minutes) 1000m Bike Erg Even Sets: 12 Dumbbell Snatches (70/50) Odd Sets: 12 Dumbbell Clean and Jerks (70/50) View Video Sign Up for Our Programming

MAC Swim Workout 6x 50m (Fins Optional) w/20 Sec Rest (Kick underwater as far as possible, Swim easy to interval finish) 6x 75m w/30 Sec Rest (25m Kick/50m Swim) 2x 150m w/40 Sec Rest (50m Kick/100m Swim) 100m Easy Swim...

WRD Mandalorian 3 Sets 300m Run 12 Bar Muscle Up 300m Run 9 Bar Muscle Up 300m Run 6 Bar Muscle Up 300m Run -Rest 1:1- Sign Up for Our Programming

Mayhem Gymnastics MG Re-Test Day 3 minute max effort Kipping Ring MuscleUp [Week 7] Re-Test Day! Max Effort: 3 minutes of Kipping Ring Muscle Ups Scaling Max Effort: 3 minutes of Box Ring Muscle Ups *The lower the box the...