WODs
 | Thu, Jul 1 2021 |  |
| Walk-Hike (for distance) | 2021701 Mayhem Burgener Strength | 20210701 SuperSets | PP Abs Summer Day 2 |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
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2021701 Mayhem Burgener Strength
(Weight)
Warm-up
Crossover Symmetry and Hip Halo Warmup
*Focus: Move with intention and focus on each movement you are performing
Strict Press 5x5 (increasing weight)
Push Press: 5x4 increasing weight)
Push/Split Jerk: 5x3 increasing weight)
*. Rest 90 sec b/w sets
1A: Seated Dumbbell Arnold Press
4 sets: 10 reps (two dumbbells) (increasing weight across sets)
*Focus: Dumbbells start at the shoulders with hands facing the body. As dumbbells are pressed, rotate hands through press so that hands are facing away from body at lockout
1B: GHD Hip Raise
4 sets: 10 reps (use pvc for assistance if needed)
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
2A: Standing Lateral Raise
4 sets: 12 reps; (moderate loading: keep same weight or increase across sets)
*Focus: Start with Dumbbells slightly in front of the body. Lift to the side keeping the elbows above the level of the hands.
2B: Elevated Step-Back Lunges
4 sets: 10 reps per side (Body weight to moderate loading) perform all reps on o
3A: Bent Over Lateral Raise
4 sets: 12 reps (light to moderate loading: keep same weight or increase across sets)
*Focus: Push the hips back and load the hamstrings for the starting position. Lift to the side keeping the elbows above the level of the hands
3B: SandBag over Box
4 sets 8 reps
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20210701 SuperSets
(Weight)
5 rounds
100m Assault Bike
5 inch worms + extra push up
10 Goblet Squats
5 Single DB Deadlift (each side)
5-10-15-20-25-20-15-10-5
Cal Row
Cal Bike Erg
Cal Ski
5 Rounds (each)
15 Pushups
15 Ring Rows
15 Goblet Squats (50/35)
-1:1 Work:Rest (Partner 1 does a round, then partner 2)-
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PP Abs Summer Day 2
(Check In)
5 Rounds (5 minute TimeCap)
- 5 Push Up + One Leg Knee To Elbow
- 10 Sprinter Sprinter Suitcase, L, R, Both (sc w/ legs down)
- 15 Side V-Ups (sc: side tuck ups)
Planned: Thu,Jul1,2021 Thu,Jun17,2021 Thu,Jun10,2021 Tue,Jun8,2021 Thu,Jun3,2021
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