“The Mike D Mile”

For Time (With a Partner)

400m Run - Together

50 Back Squats - Empty Bar

50 Front Squats

50 Overhead Squats

400m Row - Damper on 10!

50 Strict Press

50 Push Press

50 Push Jerks

400m Ski - Damper on 10!

100 Hang Squat Cleans

400m Run - Together

100 Hang Power Snatch

1 Mile Bike - Together - As Fast As Possible

Time Cap: 50 Minutes

Split reps as desired - One barbell per team

Run - Together

Row and Ski - Split Between Partners

Bike - Both Partner at the same time - As Fast As Possible

Karen

Freedom (RX)

For Time:

150 Wall Balls (20/14)(10'9')

Independence

For Time:

150 Wall Balls (14/10)(10'9')

Liberty

For Time:

100 Wall Ball Thrusters (Light)

• Target Time: 8-11 Minutes

• Time Cap: 15 Minutes

Mayhem Mini-Pump: Glutes and Core

3 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

Weighted Hip Thrusts
Alternating Double DB Step Back Lunges Front Rack
Kneeling Banded Hip Extension

Push Pull 2.0

Affiliate Compete (RX+)

For Time:

45 Handstand Push Ups

80ft sled pull from standing (180/110)(Or 30/24 Calorie Row)

30 Handstand Push Ups

80ft sled pull seated from the platform (180/110)(Or 30/24 Calorie Row)

15 Strict Handstand Push Ups

Freedom (RX'd)
45 Push-Ups
30/24 Calorie Row (Or 80-foot sled pull from standing (135/90 lb))
30 Handstand Push Ups
30/24 Calorie Row ( Or 80-foot sled pull seated from the platform (135/90 lb))
15 Strict Handstand Push Ups

Independence
For time:
30 Push-Ups
25/20 Calorie Row
20 Pike Push Ups
25/20 Calorie Row
10 Handstand Push Ups off a Box

Liberty
For time:
20 Bar Push-Ups
20/16 Calorie Row
20 Bar Push Ups
20/16 Calorie Row
20 Bar Push Ups

• Target time: 10-12 minutes

• Time cap: 15 minutes

Mayhem Mini-Pump: Back and Biceps

3 Rounds

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Strict Pull Up
Seated Straight Bar Row
DB Spider Curls

Dickies Triplet

Affiliate Compete (RX+)

5 Rounds

200m Run

12 Toes to Bar

8 Alternating Dumbbell Snatch (70/50)

Freedom (RX'd)
5 Rounds
200m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch (70/50)

Independence
5 Rounds
200m Run
10 Toes to Bar
8 Alternating Dumbbell Snatch (50/35)

Liberty
5 Rounds
150m Run
12 Hanging Knee Raises
8 Alternating Dumbbell Snatch (light)

• Target time: 8-10 minutes

• Time cap: 12 minutes

Mayhem Mini-Pump: Leg Day

3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min b/t rounds-

Elevated Toe Double DB Romanian Deadlift
Lying DB Hamstring Curl
Single Leg Calf Raise

Firestorm

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 Rounds
15/11 Calorie Air Bike
11 Burpees over 12" block (or makeshift 12” structure)

Independence
3 rounds
12/10 Calorie Air Bike
11 Bar Facing Burpees

Liberty
3 rounds
10/8 Calorie Air Bike
8 Up Downs

• Target time: Sub 7 minutes

• Time cap: 10 minutes

Strict Handstand Push-ups: Week 4

Every 2 minutes for 10 minutes complete:
[should have at least 45 seconds rest]

Freedom: 5-7 sets of Tempo HSPU - 3 seconds down + 3 seconds up
Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up
Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up

From the 10-12 minute mark:
Max effort Wall Walks [to your comfort level of inversion].
Score is reps of the wall walks.

Videos:
Strict Handstand Push Up
Strict Box Handstand Push Up
Push Up
Elevated Push Up
Wall Walks Cues & Scaling

Midline Climb

Affiliate Compete (RX+)

30 Deadlifts (225/155)

2 Rope Climbs (Or 6 Strict Pull Ups)

30/24 Calorie Ski Erg (Or Row)

2 Rope Climbs (Or 6 Strict Pull Ups)

30 GHD Sit-ups (Or V-Ups)

2 Rope Climbs

30 GHD Sit-ups (Or V-Ups)

2 Rope Climbs (Or 6 Strict Pull Ups)

30/24 Calorie Ski Erg (Or Row)

2 Rope Climbs (Or 6 Strict Pull Ups)

30 Deadlifts (225/155)

Freedom (RX'd)
30 Deadlifts (185/125)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 Deadlifts (185/125)

Independence
30 Deadlifts (155/105)
3 Strict Pull Ups
25/20 Calorie Ski Erg (Or Row)
3 Strict Pull Ups
20 V-Ups
3 Strict Pull Ups
20 V-Ups
3 Strict Pull Ups
25/20 Calorie Ski Erg (Or Row)
3 Strict Pull Ups
30 Deadlifts (155/105)

Liberty
30 Dumbbell Deadlifts (light)
10 Ring Rows
20/16 Calorie Row
10 Ring Rows
30 Sit Ups
10 Ring Rows
30 Sit Ups
10 Ring Rows
20/16 Calorie Row
10 Ring Rows
30 Dumbbell Deadlifts (light)

• Target time: Sub 20 minutes

• Time cap: 30 minutes

Strict Handstand Push-ups: Week 3

10 minute EMOM

Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]

Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]

Videos:
Handstand Shoulder Taps
Box Handstand Shoulder Taps
Plank Shoulder Taps
Ring Push Up
Push Up
Elevated Push Up

Enchilada

Affiliate Compete (RX+)

3 Rounds

120 Double Unders

30 GHD's

6 Wall Walks

Freedom (RX'd)
3 Rounds
100 Double Unders
30 V-Ups
5 Wall Walks

Independence
3 Rounds
75 Double Unders
25 V-Ups
4 Wall Walks

Liberty
3 Rounds
100 Single Unders
25 Sit Ups
5 Inch Worms

• Target time: 11-13 minutes

• Time cap: 16 minutes

Nachos

Affiliate Compete (RX+)

18/14 Calorie Air Bike

15 Box Jump Overs (24/20)

12 Burpee to Bar

Freedom (RX'd)
6 Rounds
15/12 Calorie Air Bike
12 Box Jump Overs (24/20)
9 Burpee to Bar

Independence
6 Rounds
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
8 Burpee to Bar

Liberty
6 Rounds
10/8 Calorie Air Bike
10 Box Step Ups (20)
8 Up Downs

• Target time: 21-23 minutes

• Time cap: 24 minutes

Back Squat

Build up to a Heavy Back Squat
10-12 minutes

Quesadilla

Freedom (RX'd)
AMRAP 12:00

Teams of 3

Max Sled Push (90/45)

100ft Sandbag Carry (150/100)

10 Push Ups

*50ft = 1 rep for sled push

Independence
AMRAP 12:00
Teams of 3

Max Sled Push (90/45)

100ft Sandbag Carry (100/75)

8 Push Ups

Liberty
AMRAP 12:00
Teams of 3

Max Sled Push (Empty Sled)

Slam Ball (OR Wall Ball) Carry (Light)

6 Bar Push Ups

• No Target, just have fun!

Taco

Affiliate Compete (RX+)

60/48 Calorie Ski (OR Row)

40 Alternating Hang Dumbbell Snatch (50/35)

20 Ring Muscle Ups

40 Alternating Hang Dumbbell Snatch (50/35)

60/48 Calorie Ski (OR Row)

Freedom (RX'd)
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch (50/35)
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch (50/35)
50/40 Calorie Row

Independence
40/32 Calorie Row
40 Alternating Hang Dumbbell Snatch (35/25)
30 Toes to Bar
40 Alternating Hang Dumbbell Snatch (35/25)
40/32 Calorie Row

Liberty
30/24 Calorie Row
30 Hang Dumbbell Snatch (light)
20 Hanging Knee Raises
30 Hang Dumbbell Snatch (light)
30/24 Calorie Row

• Target time: 12-14 minutes

• Time cap: 18 minutes

Mayhem Mini-Pump: Arms and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Strict Press
Plate Front Raise
Barbell Drag Curls

Deadlift

Build up to a Heavy Deadlift
10-12 minutes

Burrito

Affiliate Compete (RX+)

15 Power Cleans (135/95)

200m Run

12 Power Cleans (155/105)

200m Run

9 Power Cleans (185/125)

200m Run

6 Power Cleans (205/135)

200m Run

3 Power Cleans (225/155)

200m Run

Freedom (RX'd)
10 Power Cleans (115/95)
200m Run
8 Power Cleans (135/105)
200m Run
6 Power Cleans (155/115)
200m Run
4 Power Cleans (185/125)
200m Run
2 Power Cleans (205/145)
200m Run

Independence
10 Power Cleans (95/65)
200m Run
8 Power Cleans (105/75)
200m Run
6 Power Cleans (115/85)
200m Run
4 Power Cleans (135/95)
200m Run
2 Power Cleans (155/105)
200m Run

Liberty
15 Dumbbell Power Cleans (light)
200m Run
12 Dumbbell Power Cleans (light)
200m Run
9 Dumbbell Power Cleans (light)
200m Run
6 Dumbbell Power Cleans (light)
200m Run
3 Dumbbell Power Cleans (light)
200m Run

• Target time: 9-11 minutes

• Time cap: 14 minutes

Power Clean + Push Jerk

10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

“Have Mercy!”

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)

Independence
10:00 AMRAP
12 Dumbbell Deadlifts (35s/25s)
8 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Push Ups (35s/25s)

Liberty
10:00 AMRAP
10 Dumbbell Deadlifts (light)
8 Dumbbell Hang Power Cleans (light)
6 Bar Push Ups

• Target number of Rounds: 7+ Rounds

• Minimum number of Rounds before scaling: 5 Rounds

Back Squat

Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

“You got it, Dude!”

Affiliate Compete (RX+)

5 Rounds

15 Wall Balls (30/20)

15 Toes to Bar

200m Run

Freedom (RX'd)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
200m Run

Independence
5 Rounds
15 Wall Balls (20/14)
10 Toes to Bar
200m Run

Liberty
5 Rounds
12 Wall Ball Thrusters (light)
12 Hanging Knee Raises
100m Run

• Target time: 12-14 minutes

• Time cap: 18 minutes

343

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 2:
343/275 Calorie Air Bike
- Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.

This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

Independence
Teams of 2:
275/220 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Burpees

Liberty
Teams of 2:
200/170 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Up Downs

• Target time: 25-27 minutes

• Time cap: 32 minutes

Mayhem Mini-Pump: Arms and Shoulders

4 Rounds

10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 1 min b/t rounds-

Double Dumbbell Hammer Curls
Barbell Skull Crushers

Strict Handstand Pushups: Week 2

Freedom:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

Independence:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups

Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups

THEN

3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec-
30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1
-rest 60sec-

NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups

Videos:
Handstand Hold
Handstand Hold Knees on Box
Handstand Hold Feet on Box
Tricep Push Ups
Plank Hold
Dumbbell Front Raise
HSPU Cues & Scaling
Strict Handstand Push Up
Strict Box Handstand Push Up
Elevated Push Up

“How Rude!”

Affiliate Compete (RX+)

108-84-60-36

Double Unders

27-21-15-9

Goblet Squat (70/53)

20 GHDs (Or V-Ups) after each round

Freedom (RX'd)
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
15 GHDs (Or V-Ups) after each round

Independence
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (35/26)
10 V-Ups after each round

Liberty
81-63-45-27
SIngle Unders
27-21-15-9
Goblet Squat (light)
15 sit ups after each round

• Target time: 10-12 minutes

• Time cap: 15 minutes

Deadlift

Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.

Full House

Affiliate Compete (RX+)

13-11-9-7-5

Snatch (135/95)

Bar Muscle Ups

Freedom (RX'd)
13-11-9-7-5
Snatch (115/85)
Chest to Bar
* The Snatches are Squat, not Power

Independence
13-11-9-7-5
Snatch (95/65)
Pull Ups

Liberty
13-11-9-7-5
Alternating Dumbbell Snatch (light)
Jumping Pull Ups

• Target time: 7-9 minutes

• Time cap: 12 minutes

Saturday with Coach Sam!

TABATA 24 (40 secs work/20 secs rest)

Teams of 3

Station 1: Calorie Row

Station 2: Dumbbell Thrusters (35s/25s)

Station 3: Sit Ups

Station 4: Rest

Each member starts on row or DB or SU, then proceeds to the next. Row goes to DB, DB to SU, SU to rest, rest to row

After Party

8 Minutes

2 Teammates work, 1 rests

Max Farmers Carry dumpster dash (50+/35+)(150/100)(DB's, KB's, or Heavy Sandbag)

Score = Total number of dashes

Lazar is the best

Freedom (RX'd)
3 Rounds
30/24 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups

In Loving Memory of Lazar Ðukić: youtu.be/4i3xsFTU43c?si=K5k0cJfGeCgNGZFq

If you feel led, Mayhem Mission has created a way to support through donating in memory of his life.
classy.org/give/608965/#!/donation/checkout
100% of all donations will go to the Ðukić family.

Alternative Freedom Option
3 Rounds
25/20 Calorie Row
15 Pull Ups
-Rest 3:00-
3 Rounds:
25/20 Calorie Row
15 Handstand Push Ups
-Rest 3:00-
3 Rounds
15 Pull Ups
15 Handstand Push Ups

Independence
3 Rounds
25/20 Calorie Row
12 Pull Ups
-Rest 3:00-
3 Rounds:
25/20 Calorie Row
12 Handstand Push Ups
-Rest 3:00-
3 Rounds
12 Pull Ups
12 Handstand Push Ups

Liberty
3 Rounds
20/16 Calorie Row
10 Up Down + Jumping Pull Up
-Rest 3:00-
3 Rounds:
20/16 Calorie Row
15 Push Ups
-Rest 3:00-
3 Rounds
10 Up Down + Jumping Pull Up
15 Push Ups

• Target Time each set: 7:00-9:00

• Time Cap each set: 10 minutes

Power Snatch

10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

Thunderstorm

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
- At 16:00 -
50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
*Repeat from Jan 25, 2022

Independence
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
50 Synchro Wall Balls (20/14) or 75 Synchro Wall Balls (14/10)

Liberty
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
50 Synchro Wall Balls thrusters (light)

• Target number of Calories: 225/180 calories on the Assault Bike, 175/150 Calories on the Echo Bike

• Minimum number of Calories before scaling: 150/120 calories Assault, 140/100 Echo
  Wall Balls

Back Squat

Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Sandstorm

Affiliate Compete (RX+)

2 sets (New set every 10:00)

200 Double Unders

50 Toes to Bar

25 Burpee Box Jump Overs (24/20)

Freedom (RX'd)
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20)

Independence
2 sets (New set every 10:00)
100 Doubles Unders
30 Toes to Bar
15 Burpee Box Jump Overs (20/16)

Liberty
2 sets (New set every 10:00)
150 Single Unders
30 Hanging Knee Raises
15 Up Downs + Box Step Ups (20/16)

• Target Time each set: 5:30-7:30

• Time Cap each set: 8 minutes