SEGUNDA

Quantumania (Open & QuarterFinals)

10 rounds:
4 Burpees
6 Kettlebell Swings (70/53)
8 Wall Balls (20/14)

TARGET SCORE
 Target Time: 8-10 minutes

 Time Cap: 14 minutes

Quantumania (SemiFinals, & Games)

3 Sets:
2 Rounds
10 Burpee Box Get Overs (48”)
10 Hang Kettlebell Clean and Jerks (2x70/53)
20 Wall Balls (30/20) (10’/9’)
-rest 90 seconds b/t sets-

TARGET SCORE
 Target Time each set: 4-5 minutes

 Time Cap each set: 7 minutes

Barbell Prep
3 Sets
14 Barbell Back Rack Bulgarian Split Squat (7 each side)
7 Double Kettlebell Hang Squat Clean
12 Rower Pike Up (Place feet on the seat of a rower and do pikes ups)
Back Rack Bulgarian Split Squats
Double Kettlebell Hang Squat Clean
Rower Pike Up

Muscle Snatch 5-5-3-3-1

5 Muscle Snatch @ 6/10 RPE
5 Muscle Snatch @ 6/10 RPE
3 Muscle Snatch @ 7/10 RPE
3 Muscle Snatch @ 7/10 RPE
1 Muscle Snatch @ 8/10 RPE
*Rest 2 minutes between sets.
Snatch Pull + Snatch + Overhead Squat 4-4-3-3-3
2 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 6/10 RPE
2 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 7/10 RPE
1 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 7.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 8/10 RPE

Back Squat 2-4-6-4-2

2 Back Squat
4 Back Squat
6 Back Squat
4 Back Squat
2 Back Squat

*Move up in weight each set.

**In between sets perform 5 Seated Box Jump.
Bench Good Morning
3 Sets x 8 Bench Good Morning

*Perform a good morning sitting straddle on a bench.

Mayhem Mini-Pump (Open and QuarterFinals)

3 Rounds
6 DB Lunge Walkthroughs (each side) @ moderate weight – maintain quality
RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-

TERÇA

Cassie Lang (Open & QuarterFinals)

3 sets:
12-9-6 (9-7-5)
Calorie Ski Erg
Calorie Echo Bike
*50 Double Unders after each round
-Rest 3 minutes between sets-

TARGET SCORE
 Target Time each set: sub 5 minutes

 Time Cap each set: 6 minutes

Cassie Lang (SemiFinals & Games)

5 sets
15-12-9 (12-10-8)
Calorie Ski Erg
Calorie Echo Bike
-rest 3 minutes b/t sets-

TARGET SCORE
 Target Time each set: sub 6 minutes

 Time Cap each set: 7 minutes

Barbell Prep
3 Sets
6 Supinated Grip Pause Ring Rows (Pause at the top and bottom of each rep for
2 seconds)
10 Banded Pulse Weighted Hip Thrust (At the top of each rep, do a little pulse)
10 Weighted Push Ups on Dumbbell
Supinated Grip Pause Ring Rows
Banded Pulse Weighted Hip Thrust
Weighted Push Up on Dumbbell 
Muscle Clean 3x3
3 Muscle Cleans @ 8/10 RPE
3 Muscle Cleans @ 8/10 RPE
3 Muscle Cleans @ 8/10 RPE
Clean Pull + Clean + Clean + Jerk 5x4
1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 8/10 RPE

*These will be touch and go. Do not drop the barbell.

Clean Deadlift 3x5
3 Sets x 5 Single Clean Deadlift AFAP(As Fast As Possible) @ 10/10 RPE

*NO touch and go.

Bench Press 5x2
2 Bench Press @6.5/10 RPE
2 Bench Press @7.5/10 RPE
2 Bench Press @8.5/10 RPE
2 Bench Press @9/10 RPE
2 Bench Press @9.5/10 RPE

*Move up in weight each set

**Perform 10 Banded Tricep Pull Downs in between each set.
Mayhem Gymnastics [MG] Cycle 8 Strict Press/Pull [week 3]
9 minute EMOM
Every minute on the minute complete the following:
2 Wall Walks then 4 Wall Facing Kipping Handstand Push Ups
*The HSPU begin AFTER the 2nd wall walk

QUARTA

Kang the Conqueror (Open & QuarterFinals)

15 minute AMRAP:
5-4-3-2-1
Strict Pronated Pull Up
Dumbbell Burpee Box Step Over (2x50/35) (24/20)

TARGET SCORE
 Target Reps: 150+ (5+ times through the 5-4-3-2-1- rep scheme)

 Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep

scheme)

Kang the Conqueror (SemiFinals & Games)

5 Rope Climbs
10 Dumbbell Box Step Over (2x50/35) (24/20”)
5 Legless Rope Climbs
20 Dumbbell Box Step Over (2x50/35) (24/20”)
5 Rope Climbs
30 Dumbbell Box Step Over (2x50/35) (24/20”)
5 Legless Rope Climbs
40 Dumbbell Box Step Over (2x50/35) (24/20”)
5 Rope Climbs

TARGET SCORE
 Target Time each set: sub 15 minutes

 Time Cap each set: 20 minutes

Barbell Prep
3 Sets
20 Heavy Kettlebell Side Bends (10 each side)
:45 Weighted Chinese Face Up Plank
:60 Sandbag Hold (Perform a Sandbag Clean every 20 seconds)
Kettlebell Side Bends
Face Up Chinese Plank
Sandbag Hold
Deadlift (Open & QuarterFinals)
4 sets: 10 reps @ – RPE 6-7

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

Mayhem Mini-Pump – Back and Biceps (Open & QuarterFinals)
4 Rounds
10 Ring Row – Feet Elevated @ Moderate weight – maintain control and quality
RPE 7
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Ring Row - Feet Elevated
Lat Pulldowns – Neutral Close Grip
DB Preacher Curl
Squat Snatch 1x2
Take 10 minutes to establish a 2 RM Squat Snatch.
Squat Snatch 3-2-1-1-2-3
3 Times Through:
Squat Snatch Speed Ladder

3 Squat Snatch @ 7/10 RPE

2 Squat Snatch @ 8/10 RPE
1 Squat Snatch @ 9/10 RPE
1 Squat Snatch @ 9/10 RPE
2 Squat Snatch @ 8/10 RPE
3 Squat Snatch @ 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).
Snatch Pull 3x3
3 Snatch Pulls @ 105% 1 RM Snatch
3 Snatch Pulls @ 105% 1 RM Snatch
3 Snatch Pulls @ 105% 1 RM Snatch

*Be explosive!! Stay balanced and Use straps!

QUINTA

Swim Workouts

3 Sets
2x (100m Pull at RPE5, 30 Sec Rest)
150m at RPE5, 30 Sec Rest)
4x (25m Non-Free, 30 Sec Rest)
4x (25m Kick at RPE9-10, 1 Min Rest)
*Rest 1 Min between sets.
Total: 1650m

SEXTA

Ant-Man & the Wasp (Open & QuarterFinals)

Partner Throwdown Friday

20 Wall Walks
40 Double Front Rack Kettlebell Squats (2x70/53)
60/48 Calorie Row
200m Kettlebell Farmer Carry (2x70/53)
60/48 Calorie Row
40 Double Front Rack Kettlebell Squats (2x70/53)
20 Wall Walks

Individual version:
10 Wall Walks
20 Double Front Rack Kettlebell Squats (2x70/53)
30/24 Calorie Row
100m Kettlebell Farmer Carry (2x70/53)
30/24 Calorie Row
20 Double Front Rack Kettlebell Squats (2x70/53)
10 Wall Walks

TARGET SCORE
 Target Time: sub 20 minutes

 Time Cap: 30 minutes

Ant-Man & the Wasp (SemiFinals & Games)

10 sets
5 Wall Walks
10 Double Rack Kettlebell Front Squats (2x70/53)
15/12 Calorie Row
-Rest 1:1 b/t sets-

TARGET SCORE
 Target Time each set: sub 2 minutes

 Time Cap each set: 2 minutes 30 seconds

Shoulder Press (Open & QuarterFinals)

4 sets: 10 reps @ – RPE 7

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

Mayhem Mini-Pump –Arms and Shoulders (Open and QuarterFinals)
4 Rounds
12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE
7
-Rest 3 min b/t rounds-
DB Snow Angel Raise
DB Spider Curls
Standing Tricep DB French Press
Barbell Prep
3 Sets
14 Double Kettlebell Front Rack Walking Lunge (7 each side)
:60 Nose to Wall Handstand Hold
:60 Wall Sit March
Double Kettlebell Front Rack Walking Lunges
Nose to Wall Handstand Hold
Wall Sit March
Run + Thruster
10 Rounds:
100m Run + 1 Thruster (from rack)

*Build in weight through the course of the 10 sets.

Push Jerk + Jerk 1x1
Take 10 Minutes to establish a max Push Jerk + Jerk.
1 1/4 Front Squat 5x3
3 x 1-1/4 Front Squat @ 6.5/10 RPE
3 x 1-1/4 Front Squat @ 7/10 RPE
3x 1-1/4 Front Squat @ 7.5/10 RPE
3 x 1-1/4 Front Squat @ 8/10 RPE
3 x 1-1/4 Front Squat @ 8.5/10 RPE
Mayhem Gymnastics [MG] Cycle 8 Strict Press/Pull [week 3]
9 minute EMOM
Every minute on the minute complete the following:
6-8 Seated Rope L Pull Ups

SABADO

Veb (Open & QuarterFinals)

AMRAP 5 Minutes
5-10-15-20-25…..
Deadlift (225/155)
Toes to Bar
-Rest 5 minutes-
For time
Complete total number of Deadlift (225/155) done in the 5 minutes straight
through
-straight into-
Complete total number of Toes to bar done in the 5 minutes straight through

I.e, if you did got through the round of 20 + 10 more deadlifts, then you will do
the following for part 2:
For time:
60 Deadlifts (225/155)
50 Toes to Bar
Veb (SemiFinals & Games)
21-15-9
Dumbbell Deadlifts (100/70)
Strict Handstand Push Ups
-Rest 5:00-
21-15-9
Sandbag Cleans (150/100)
Deficit Strict Handstand Push Ups (45/25)

TARGET SCORE
 Target Time Set 1: sub 6 minutes

 Time Cap Set 1: 8 minutes

 Target Time Set 2: sub 10 minutes
 Time Cap Set 2: 13 minutes
Snatch 1x1
Option A - Build to a 9-9.5/10 RPE
Clean & Jerk 1x1
Option A - Build to a 9-9.5/10 RPE

Power Snatch Waves

Option B: Power Snatch Waves

Power Clean & Push Jerk Waves

Option B: Power Clean & Push Jerk Waves

Snatch 5x1
Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles
Clean & Jerk 5x1
Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles
Back Squat 7x1
Take 7 TOTAL sets to build to a heavy single for the day. Include your warm
ups.
Accessory Work
3 Sets
10 Barbell Back Extension
10 GHD Weighted Russian Twist
10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat (5 each leg)
5 Tall Box Jump

*You will see barbell back extensions every saturday. Make sure to increase
weight each week, even if its 2.5 lbs!
Barbell Back Extension --- Sub this for Barbell Good Morning if you don't have a
GHD
GHD Weighted Russian Twist
Single Arm Suitcase Hold Heel Elevated Squats
Tall Box Jumps
M.O.D.O.C.K (SemiFinals & Games)
40/32 Calorie Echo Bike
30 Box Jump Overs (36/30)
20 Bar Muscle Ups

TARGET SCORE
 Target Time: sub 8 minutes

 Time Cap: 10 minutes

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

DOMINGO

BikeErg: Lactate Threshold

4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM)

3 Min at RPE3 (or 75-80 RPM)

2 Min at RPE5 (or 85 RPM)
2 Min at RPE7 (or 85-95 RPM)
2 Min at RPE8 (or 95 RPM)
2 Min at RPE9 (or 95-100 RPM)
2 Min at RPE1-2 (Any RPM)

6x (30 Sec at RPE10 (or 110+ RPM), 60 Sec at RPE1)

Total: 30 Min