Daily Workout

Compete: "Patrick Star" 3 sets 1000m standing bike 30 GHD sit up 1000m standing bike 60 Heavy Double Unders -rest 3:00 b/t sets- View Video Sign Up for Our Programming

MAC: Row "Anaerobic" Workouts 3 Sets 4x500m at Moderate Pace w/60 Sec Rest between reps -3 Min Rest between sets- Rich Froning Paces: 3 Sets 4x500m at 1:46/500m Pace w/60 Sec Rest between reps -3 Min Rest between sets- Sign...

WRD: "Marshall Faulk" AMRAP 7 25 Cal Row 50 Double Under -Rest 3:00- AMRAP 7 15 Devil Press (35/20) 50 Double Under -Rest 3:00- AMRAP 7 15 Dumbbell Thruster (35/20) 50 Double Under Sign Up for Our Programming

Mayhem Gymnastics: 3 rounds of each skill: 30sec on/30 sec rest Heel Box Toes to Bar ---rest 1 min --- Banded Lat Pull Downs ---rest 1 min --- Kipping Toes to bar Complete all 3 rounds before moving to the...

M30: "The Chum Bucket Bodyweight" AMRAP 12:00 20 Cossack Squats (Total) 30 Alternating Leg V-Ups 50 Plate Hops/Line Hops "The Chum Bucket Minimal" AMRAP 12:00 20 Double Dumbbell Front Squats (50s/35s) 30 Alternating Leg V-Ups 50 Double Under Sign Up...

MBS: W3D3 3 Snatch Grip Push Press x 5 sets * Try to be somewhere between 80-90% 1 RM Snatch 6 Front Box Squat 5 Front Box Squat 4 Front Box Squat 3 Front Box Squat 2 Front Box Squat...

Compete: "Steve" 50-40-30-20-10 Push Ups Calorie Row View Video Sign Up for Our Programming

MAC: Bike "100 Cal for Time" Workouts Warm-Up:/div> 30 Sec Sprint at Max Effort,/div> 25 Sec Sprint at Max Effort,/div> 20 Sec Sprint at Max Effort,/div> 15 Sec Sprint at Max Effort,/div> Rest: Full recovery (~3min) between sets./div> Main Workout...

WRD: "Joe Burrow" 4 Sets 5 Min AMRAP 2 Rope Climb 20 Cal Row -Rest 5 Min between sets- Sign Up for Our Programming

Mayhem Gymnastics: Toes to Bar 4 sets @20% --rest 30 seconds between sets-- ---rest 1 minute-- 3 sets @25% --rest 30 seconds between sets-- ---rest 1 minute-- 2 sets @30% ---rest 2 minutes --- Max effort hang on rig *Do...

M30: Shovel and Pail Bodyweight 3 Sets: 1:00 Max Reps Alternating Box/Chair Step Ups 1:00 Max Reps Alternating Leg V-ups 1:00 Max Reps Mountain Climbers 1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps 1:00 Rest Shovel and Pail...

BodyBuilding: Core 4 Rounds: 20 abmat situps 10 Pulse-ups 20 Oblique Heel Touches (each side) 10 Ab Wheels 50yd Single DB Overhead Carry (Right) 50yd Single DB Overhead Carry (Left) -Rest 2:00 b/w rounds- Sign Up for Our Programming