July 30, 2020

MAYHEM AFFILIATE PROGRAMMING

METCON:

"CRY ME A RIVER"

TEAM WORKOUT (2 ATHLETES)

21/15 CALORIE SKI

15 POWER SNATCHES (95/65)

9 BOX JUMP OVERS (30"/24")

X5 EACH

ACCESSORY:

7/7 DUMBBELL WINDMILLS

7 STRICT CHIN UPS

1:00 SANDBAG BEAR HUG HOLD

X3

July 29, 2020

MAYHEM AFFILIATE PROGRAMMING

STRENGTH:

DEADLIFT

8 X 2

METCON:

"USE SOMEBODY"

12:00 AMRAP:

15 WALL BALLS (20/14)

5-10-15-20...AND SO ON...

RING ROWS

ACCESSORY:

15 DEFICIT PUSH UPS

1:00 SQUAT HOLD

X3

July 28, 2020

MAYHEM AFFILIATE PROGRAMMING

STRENGTH:

BENCH PRESS

8 X 2

METCON:

"GET THE PARTY STARTED"

50/40 CALORIE ROW

40 GHD SIT UPS

30 CHEST-2-BAR PULL UPS

20 BURPEE FACING DUMBBELL

100FT SINGLE ARM OVERHEAD LUNGE (50/35)

ACCESSORY:

1:00 SIDE PLANK (EACH SIDE)

20 V-UPS

X3

July 27, 2020

MAYHEM AFFILIATE PROGRAMMING

STRENGTH:

FRONT SQUATS

8 X 2

METCON:

"DIRT OFF YOUR SHOULDER"

50 DOUBLE UNDERS

10 DOUBLE DUMBBELL THRUSTERS (50's/35's)

X5

ACCESSORY:

3 TURKISH GET UPS (EACH SIDE)

10 SINGLE ARM KETTLEBELL RDL (EACH SIDE)

15 WEIGHTED SINGLE LEG GLUTE BRIDGES

X3

July 27, 2020

MAYHEM AFFILIATE PROGRAMMING

METCON:

"DROP IT LIKE IT'S HOT"

7 STRICT HANDSTAND PUSH UPS

2 POWER CLEANS (205/135)

14/12 CALORIE BIKE

X7

*PERFORM 1 SET EVERY 3:00

ACCESSORY:

10 WINDSHIELD WIPERS

15 BULGARIAN SPLIT SQUATS (EACH SIDE)

15 LATERAL BOX STEP UPS (EACH SIDE)

X3

July 27, 2020

MAYHEM AFFILIATE PROGRAMMING

STRENGTH:

FRONT SQUAT

5 X 1

METCON:

"I AM GROOT!"

10:00 AMRAP:

10 PULL UPS

15 GHD SIT UPS

2:00 REST

10:00 AMRAP:

16 DUMBBELL FRONT RACK REVERSE LUNGES (50/35)

32 DOUBLE UNDERS

ACCESSORY:

1:00 SIDE PLANK R/L

10 LATERAL BOX STEP UPS R/L

20 HIP EXTENSIONS

X3

July 27, 2020

MAYHEM AFFILIATE PROGRAMMING

METCON:

"DAX THE DESTROYER"

30 POWER SNATCHES (135/95)

*5 OVER-THE-BAR BURPEES EVERY MINUTE

ACCESSORY:

10 ALTERNATING DUMBBELL BENCH PRESS R/L

10 HAMMER CURLS R/L

10 DEFICIT PUSH UPS

10 STRICT PULL UPS

X3

July 27, 2020

MAYHEM AFFILIATE PROGRAMMING

STRENGTH:

DEADLIFT

5 X 1

METCON:

"BERMUDA TRIANGLE"

2:00 MAX CALORIE ROW

1:00 REST

2:00 MAX CALORIE SKI

1:00 REST

2:00 MAX CALORIE BIKE

1:00 REST

X3

ACCESSORY:

15 UPRIGHT ROW R/L

15 HALF LEANING SINGLE ARM PRESS R/L

5 WINDMILL R/L

X3

July 27, 2020

MAYHEM AFFILIATE PROGRAMMING

METCON:

"STAR LORD"

50 WALL BALLS (20/14)

50 KETTLEBELL SWINGS (55/35)

X3

*PERFORM ONE SET EVERY 10:00

ACCESSORY:

10 BULGARIAN SPLIT SQUAT (EACH SIDE)

10 BIRD DOGS (EACH SIDE)

1:00 HOLLOW HOLD

X3

July 27, 2020

MAYHEM AFFILIATE PROGRAMMING

STRENGTH:

BENCH PRESS

5 X 1

METCON:

"GUARDIANS OF THE GALAXY"

10:00 AMRAP:

3 POWER CLEANS (185/125)

6 STRICT HANDSTAND PUSH UPS

9 TOES-2-BAR

ACCESSORY:

20 BENT OVER BARBELL ROW

10 TEMPO GOBLET SQUATS (5 SECOND NEGATIVE)

X3

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