Brand New Squat Cycle- Take the first 5 Minutes To fill out your new sheet. This is going to be really simple compared to the last one. Going to have 2 squat days programmed in so it will be over before you know it. This is one of the oldest strength programs(Called “squats and milk”) in the book and this 2 day variation is used at CrossFit Mayhem.
It will test you physically and mentally. This is an easy week. Prepare for sore legs.  Every session you attend you are going to go for 20 unbroken reps of heavy back squat, starting at week 1 with 60 percent of your 1 rep max. Your sheet has 18 sessions listed on it. Every session add 5 pounds onto your last number… and go for 20. its that simple.

We are going to warm up with 30 Squat Therapy squats
Then 2 sets of 10 empty bar squats
Then 10 reps at 30 percent of your 1 rep max,
Then 10 reps at 40 percent of your 1 rep max
Now the fun part 20@60% percent of your 1 rep max.

Wod: (beginner option you can do weighted step ups, wall walks are difficult as well, would not reccommend subbing 10,20,30,40 handstand push ups unless you are extremely good at them)

Sunday Funday

Tampa Bay Games Prep-ish      Do this in TEAMS OF 2 PLEASE, these aren’t the exact wods anyway, this is practicing the movements!
Wod 1

10 Min AMRAP

Buy In: 500 Meter Row, split however you want

30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25)

20 Bar Muscle Ups – one athlete works at a time (Int/Mas Pull Up) (Novice Ring Row)

30 Synchronized Burpees

20 Bar Muscle Ups

WOD 2- 6 minute time cap

40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)
40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9
40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)
40 Box Jumps (Elite/RX 30/24) (All others 24/20)
40 Dumbbell Thrusters

Wod 3- 5 minute Amrap

Teams of 2- 5 Minutes max effort bike cals

8am Endurance- Partner Endurance
Pick your poison- Bike or Rower
35 Minutes, as many calories as possible.
1 person bikes or rows,
1 person runs 600 (the end of the sidewalk)
Switch off and on.
Score is calories +every run counts as 10 points. so mark your runs when you get in.

9 am Mobility

10am Partner Chipper
500 Meters sled push, switch whenever you want, Down and back is 100m
100 Wall Balls
500 Meter Run (both Partners) with the heaviest slam ball you can find. switch the ball whenever you want (run 400, then a quick 100 when you get back.
100 DB Snatches (split how want)
500 Meter Rower Sprint (1 person finishes their entire 500m then the next person goes, don;t go to the next movement until both have rowed 500M)
100 Slam balls over the shoulder
500 Meter Ski erg… total.. split how you want

*Run to the ski erg when it is open, at anytime during the wod.. you can start with it if you want… if there are a lot of teams waiting for it at the end do 40 cals on the bike)

You know those hamstrings on the back of your legs. Lets go ahead and get those warmed up
800 meter slow run
20 Weighted good mornings
20 Light, light light deadlifts

MAX DEADLIFT DAY

If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.

Wod-

MAX BENCH PRESS DAY-
Warm Up
4 Rounds
10 cal bike
10 push ups.

If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of light bench presses
then
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.