SEGUNDA

Barbell Prep

3 Sets
10 Pause Dumbbell Bulgarian Split Squat (pause in the bottom for 2 seconds) (5
each leg)
10 Double Kettlebell Snatch
10 Rower Pike Ups (place feet on the seat of a rower and do pikes ups)
Pause Dumbbell Bulgarian Split Squat
Double Kettlebell Snatch
Rower Pike Up

Tall Snatch 5-5-3-3

5 Tall Snatch @ 6.5/10 RPE
5 Tall Snatch @ 6.5/10 RPE
5 Tall Snatch @ 6.5/10 RPE
5 Tall Snatch @ 6.5/10 RPE
Snatch Balance 1x2
Take 10 minutes to establish a 2RM Snatch Balance
Snatch Pull + Snatch High Pull + Snatch 4-4-3-3-3

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8.5/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 9/10 RPE
Back Squat 2-4-6-8-10

2 Back Squat
4 Back Squat
6 Back Squat
8 Back Squat
10 Back Squat

*These will be ascending reps AND ascending weight.

**In between sets, perform 5 Seated Box Jump.
***This will be our last week of these so really push that set of 10!
Pause Good Morning + Good Morning

3 Sets
5x 1 Pause Good Morning +1 Good Morning
*Pause in the bottom of a good morning for 1 second.
*Try and get more weight than last week.
Banana Pepper (Open)

3 rounds
8 Overhead Squats (135/95)
24 Pull Ups

-at 10 minutes-

3 rounds
8 Power Snatch (135/95)
24 Wall Balls (20/14)

Mayhem Gymnastics [MG] Cycle 8 Strict Press/Pull [week 2] (Open)

12 minute EMOM
minute 1: 8 Seated Dumbbell Presses 50/35
minute 2: 8 Ring Push Ups [more parallel your stomach is to the ground, the
more difficult]
*walk rings forward so body is at an angle to scale
minute 3: 5-8 Deficit Box HSPU [ 6in/3in]

TERÇA

Barbell Prep

3 Sets
10 Supinated Grip Ring Rows (if these are too easy, put feet up on a box)
10 Banded Weighted Hip Thrust. On the last rep, hold for 10 seconds at the top
of the thrust (Put Glute band right below the knees)
10 2” Deficit Weighted Push Ups
Supinated Grip Ring Rows
Banded Weighted Hip Thrust
Deficit Push Up
Tall Clean 3x3

3 Tall Cleans @ 7/10 RPE

3 Tall Cleans @ 7/10 RPE
3 Tall Cleans @ 7/10 RPE
Clean Pull + Hang Squat Clean + Clean + Front Squat 5x4

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7/10 RPE
1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7.5/10 RPE
1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8/10 RPE
1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8.5/10 RPE
1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 9/10 RPE
Tempo Clean Deadlift 3x1

1x 10 Second Clean Deadlift @ 10/10 RPE

1x 10 Second Clean Deadlift @ 10/10 RPE
1x 10 Second Clean Deadlift @ 10/10 RPE

*You will take 10 seconds to perform a Clean deadlift on the way up AND down.
*Use straps!
Bench Press 5x3

3 Bench Press @6/10 RPE

3 Bench Press @7/10 RPE
3 Bench Press @8/10 RPE
3 Bench Press @9/10 RPE
3 Bench Press @10/10 RPE

*Move up in weight each set.

*Perform 5 Chin Up in between sets.

Mayhem Mini-Pump – Chest and Triceps (Open)

3-4 Rounds
10 Barbell Bench Press @ RPE 7-8
-rest 1 minute-
10 Seated Tricep DB French Press @ RPE 7
-rest 2 minutes-

-then-

3-4 Rounds
10 Barbell Incline Bench Press @ RPE 7-8
-rest 1 minute-
12 Incline Bench DB Chest Fly @ RPE 7
-rest 1-2 minutes-
Jalapeño (Open)
40/32 Calorie Assault Bike
20 Handstand Push Ups
400m Run
30/24 Calorie Assault Bike
15 Handstand Push ups
300m Run
20/16 Calorie Assault Bike
10 Handstand Push ups
200m Run
10/8 Calorie Assault Bike
5 Handstand Push ups
100m Run

TARGET SCORE
• Target Time: sub 13 minutes

• Time Cap: 18 minutes

OPTIONAL Zone 2 Cardio/Heart Rate (SemiFinals, & Games)

Perform 45-60 minutes of Zone 2.

Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
of 3-4).

QUARTA

Barbell Prep

3 Sets
10 Straight Arm Side Plank Lifts (5 each side)
:30 Weighted Chinese Face Up Plank
:60 Sandbag Hold (Perform a Deadlift every 10 seconds)
Straight Arm Side Plank Lifts
Weighted Chinese Face Up Plank
Sandbag Hold into Deadlift
Power Snatch 1x2
Take 10 minutes to establish a 2 RM Power Snatch
Power Snatch 3-2-1-1-2-3
3 Times Through:
Power Snatch Speed Ladder

3 Power Santch @ 7/10 RPE

2 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9/10 RPE
2 Power Snatch @ 8/10 RPE
3 Power Santch @ 7/10 RPE
*Rest as needed in between sets.
**This is to be performed as fast as possible with 3 different bars (or someone
changing your weights for you each set)
Tempo Snatch Pull 3x3
3 TEMPO Snatch Pulls @ 100% 1 RM Snatch
3 TEMPO Snatch Pulls @ 100% 1 RM Snatch
3 TEMPO Snatch Pulls @ 100% 1 RM Snatch

*Normal speed up, 5 second descent and then touch and go into the next rep.
**Be explosive!! Stay balanced and Use straps!

Habanero (Open)

AMRAP 12 Minutes
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Lateral Burpee Over Bar

TARGET SCORE
• Target Reps: 147 (through the rounds of 13)

• Minimum Reps before scaling: 108 (through the round of 11

Deadlift
4 sets: 10 reps @ – RPE 6-7

*Rest 2:00-2:30 b/t sets

Mechanical Drop Set

4 sets:
5 Strict Pullups
10 Double DB Bent Over Row
Max Bent Over Barbell Row – Underhand Grip

-rest 2:00-2:30 between sets-

OPTIONAL Zone 2 Cardio/Heart Rate (SemiFinals, & Games)

Perform 45-60 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
of 3-4).
 QUINTA

BikeErg: Lactate Threshold

3 Sets
5 Min Seated at RPE5 (or 80 RPM)
1 Min Standing at RPE7 (65 RPM)
4 Min Seated at RPE6 (or 85 RPM)
2 Min Standing at RPE8 (65 RPM)
3 Min Seated at RPE7 (or 90RPM)
*Rest 90 Sec between sets.
Total: 48 Min

SEXTA
Barbell Prep

3 Sets
10 Barbell Front Rack Lateral Box Step Overs (5 each side)
:45-:60 Nose to Wall Handstand Hold
:45-:60 Wall Sit
Barbell Front Rack Lateral Box Step Overs
Nose to Wall Handstand Hold
Wall Sit
Double Under + Squat Clean

10 Rounds
25 Double Under + 1 Squat Clean
*Build in weight through the course of the 10 sets.
Push Jerk 1x3
Take 10 Minutes to establish a 3 RM Push Jerk
No Hand Front Squat + :10 No Hand Rack Hold 5x2

2 No Hand Front Squat @ 6.5/10 RPE + :10 No Hand Rack Hold

2 No Hand Front Squat @ 7/10 RPE + :10 No Hand Rack Hold
2 No Hand Front Squat @ 7.5/10 RPE + :10 No Hand Rack Hold
2 No Hand Front Squat @ 8/10 RPE + :10 No Hand Rack Hold
2 No Hand Front Squat @ 8.5/10 RPE + :10 No Hand Rack Hold
*After your second rep, stand for an additional 10 seconds with that barbell
before re racking the weight.

Shoulder Press
4 sets: 10 reps @ – RPE 6-7

*Rest 2:00-2:30 b/t sets

Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side) - RPE 8

*Rest 1:00-1:30 b/t sets

Ghost Pepper (Open, SemiFinals, & Games)

Partner Throwdown Friday

Individual Version:
10 Sets for Time:
10 Box Jumps 24”/20” (OR 30 Double Unders)
15 Deadlifts (135/95)
15 Push Ups
100m Sprint Run
-Rest 2 minutes b/t sets-

Partner Version
10 Sets for Time:
10 Synchro Box Jumps 24”/20” (OR 30 Double Unders)
15 Syncro Deadlifts (135/95)
15 Synchro Push Ups
100m Sprint Run (together)
-Rest 2 minutes b/t sets-

TARGET SCORE
• Target Time each set: sub 90 seconds

• Time Cap each set: 2 minutes

Mayhem Gymnastics [MG] Cycle 8 Strict Press/Pull [week 2] (Open)

12 minute EMOM
minute 1: 8 Strict Ring Pull Ups
minute 2: 2-4 Pullovers on Rig
minute 3: 2 Rope Climbs 15ft

SESSÃO 2
Cayenne (SemiFinals & Games)

3x (1500m Ski at RPE5, 3 Min Rest)

2x (5 Min Echo Bike at RPE5, 2 Min Rest)
5x (300m Ski at RPE7, 1 Min Rest)

SABADO
Mayhem Mini-Pump – Glutes and Core

3-4 Rounds
10 Weighted Hip Thrust @ RPE 8
10 Band Pull Through @ RPE 7
5-10 GHD Hip Raise
10 Lateral Band Walk @ moderate weight
10 GHD’s with Med Ball
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 3 minutes b/t rounds-
Weighted Hip Thrusts
Band Pull Through
GHD Hip Extension
Lateral Bank Walk
Med Ball GHD Sit Up
Strict Toes to Bar
Face Up Chinese Plank
Single Arm Dumbbell Overhead Carry
Mayhem For Freedom (Open, SemiFinals, & Games)

AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders

TARGET SCORE
• Target Rounds: 3+
• Minimum Rounds before Scaling: 2

Zone 2 Cardio/Heart Rate (Open, SemiFinals, & Games) OPTIONAL

Perform 30-45 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
of 3-4).