Don't eat like crap.
Monday
Arm Sled Pull Challenge
Anchoring your lower body, pull the sled to you using only your arms.
1 warmup & 3 attempts...heaviest completed pull is your score!
4 Rounds:
50 Meter Walking Lunges
50 Meter Walk
100 Meter Sprint
Tuesday
:30 Max Effort Strict ChinUps
:30 Rest
4 Rounds of:
:30 Strict ChipUps (half of your ME set)
:30 Rest
3 Rounds:
30 Benched Medball SitUps
20 Weighted Glute Bridges
10 Wall Balls
Wednesday
:30 Max Effort Strict Pushups
:30 Rest
4 Rounds of:
:30 Strict Pushups (half of your ME set)
:30 Rest
8:00 AMRAP:
2 Dumbbell Split Snatches (1/leg) 70/50## - scale accordingly)
4 Box Jumps
*reps go up by 2 each round per exercise
Thursday
20:00 To Find A One Rep Max Deadlift
Friday
All At 75% Your Most Recent C&J Max
8:00 EMOM - Clean*
8:00 EMOM - Jerk (from rack)
*Fenrir's Mayhem competitors can use this time to perform the 6:00 clean ladder, however, you have to be ready to start the Jerk EMOM with the class at 8:00
5 Rounds For Time:
1 Strict Ring Muscle Up (or 3 ring rows + 3 ring dips)
30 Double Unders (or singles)
Saturday - FREE 9am Class
20:00 for: 5x5 Back Squats
--start light & work to a heavy last set
For Time With a Partner, split reps evenly:
100 Sit Ups
80 Air Squats
60 Second Plank Hold (together)
40 Push Ups
200 Meter Run (together)
