Mayhem Daily Wod – 180712

Bathgate PTSD

For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)

Saturday 231209

Saturday 231209

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

On a running clock:
0:00-10:00:
1 snatch high pull
1 hang power snatch

10:00-20:00:
Complete the following complex for max load:
1 power snatch
2 hang squat snatches

For Part 1: Start at 30% of your max snatch and work up to 50%.
For Part 2: Make as many attempts as desired within the 10-minute window.

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Goal: Technical practice and application. Percentages are based on your best power snatch.

Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.

When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.

At the 10-minute mark:
Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.

Athletes cannot drop the bar between their power snatch and hang squat snatch.

Scaling:

Intermediate option:
Intermediate athletes can perform this workout as prescribed.

Beginner option:
From 0:00-10:00:
Practice the following complex with an empty bar or a light weight:
1 hang snatch pull
1 hang power snatch

From 10:00-20:00:
Work up to a heavy set of:
3 hang power snatches

Resources:
The Hang Power Snatch
“What Is a Snatch?”

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Mayhem Daily Wod – 211111

Mayhem Daily Wod - 211111
MAC: 4 Min SkiErg at Moderate Pace 4 Min Box Step Ups at Easy Pace (24/20"") 4 Min Assault Bike at Moderate Pace (60/50 RPM) -Rest 2 Min- 3 Min SkiErg at Hard Pace 3 Min Box Step Ups at Easy Pace (24/20"") 3 Min Assault Bike at Hard Pace (65/55 RPM) -Rest 2 Min- 2 Min SkiErg at Harder Pace 2 Min Box Step Ups at Easy Pace (24/20"") 2 Min Assault Bike at Harder Pace (70/60 RPM) -Rest 2 Min- 1 Min SkiErg at Hardest Pace 1 Min Box Step Ups at Easy Pace (24/20"") 1 Min Assault Bike at Hardest Pace (75/65 RPM) Total: 36 Min *Score reps as total calories and reps together.
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Tuesday 231212

Tuesday 231212

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

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Goal: Midline and upper-body endurance. Aim to finish in 10 minutes or less.

This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.

If you can't throw higher, throw heavier.

Michelle Duke, one of our coaches, is the creator of this workout and has already tested it. She has offered us some words of wisdom:

– Warm up the wall ball to the 10-foot target because that first set can take you by surprise.
– The wall balls were enough to slow down my wall walks.
– The shoulders will fatigue but the demand on the core had my wall walks feeling really sloppy.

This means:
– Get a good warm-up.
– Focus on proper mechanics and positioning for the wall walks: Tight hollow body, neutral spine and short steps.

Scaling:

Intermediate option:
For time:
12 scaled wall walks
10 wall-ball shots
9 scaled wall walks
10 wall-ball shots
6 scaled wall walks
10 wall-ball shots
3 scaled wall walks
10 wall-ball shots

♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target

Intermediate athletes will use the standard loads and target heights for the wall-ball shots. Since athletes will not get fully inverted, they may find their cores to be even more challenged.

Beginner option:
For time:
12 inchworms
10 wall-ball shots
9 inchworms
10 wall-ball shots
6 inchworms
10 wall-ball shots
3 inchworms
10 wall-ball shots

♀ 8-lb ball to 8-ft target
♂ 10-lb ball to 9-ft target

This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.

Resources:
The Wall Walk
The Wall-Ball Shot

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