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Box Step-Up

Mayhem Daily Wod – 211122

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M30 2 Sets: 50 Air Squats 50 Alternating Box Step Ups (Total) 50 Air Squats -Rest 3:00 B/T Sets- *BACKPACK OPTION: 2 Sets: 50 Backpack Back Squats 50 Alternating Backpack Box Step Ups (Total) 50 Backpack Back Squats -Rest 3:00 B/T Sets- *All with 20/14# backpack or vest View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211122

Thursday 211111

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Maxton With a weight vest, 13 rounds for time of: 8 strict pull-ups 26 box step-ups 21 burpees ♀ 14-lb. vest, 20-in. box ♂ 20-lb. vest, 24-in. box Post time to comments. Scaling: This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements. Intermediate Option: 13 … [Read more...] about Thursday 211111

Mayhem Daily Wod – 211111

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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 … [Read more...] about Mayhem Daily Wod – 211111

Mayhem Daily Wod – 211023

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MBS: Perform 10 singles within 90-95% of 1RM Snatch * Rest 60-90 seconds between sets * Clean & Jerk: Perform 10 singles within 90-95% of 1RM Clean and Jerk * Rest 60-90 seconds between sets * Heavy 3 Rep Front Squat * Rest as needed between sets 3 sets 12 Barbell Front Rack Step Ups (6/6) * This is for quality, not for load! Lightfoot touch on the way down. Sign Up … [Read more...] about Mayhem Daily Wod – 211023

Mayhem Daily Wod – 211016

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MBS: 3 Snatch Grip Push Press x 5 sets * Try to be somewhere between 80-90% 1 RM Snatch 6 Front Box Squat 5 Front Box Squat 4 Front Box Squat 3 Front Box Squat 2 Front Box Squat * Build to a heavy double ** Should be at parallel 6 Bench Press 5 Bench Press 4 Bench Press 3 Bench Press 2 Bench Press * Build to a heavy double 10 Barbell Front Rack Step Up x 3 Sets *5 Each … [Read more...] about Mayhem Daily Wod – 211016

Mayhem Daily Wod – 22106

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M30: 3 Sets: 1:00 Max Reps Alternating Box/Chair Step Ups 1:00 Max Reps Alternating Leg V-ups 1:00 Max Reps Mountain Climbers 1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps 1:00 Rest Shovel and Pail Minimal 3 Sets: 1:00 Max Reps Single Dumbbell Box Step Ups (50/35) 1:00 Max Reps Alternating Leg V-ups 1:00 Max Reps Mountain Climbers 1:00 Max Reps Box Jumps *Step Down Or Tuck … [Read more...] about Mayhem Daily Wod – 22106

Mayhem Daily Wod – 21105

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MBS: Snatch Push Press8 Snatch Push Press6 Snatch Push Press4 Snatch Push Press2 Snatch Push Press*Building to a heavy set of 2. Box Back Squat8 Box Back Squat6 Box Back Squat4 Box Back Squat3 Box Back Squat*Go to parallel.**Build to heavy set of 3. Bench Press8 Bench Press6 Bench Press4 Bench Press4 Bench Press Barbell Front Rack Step Up10 Barbell Front Rack Step Up x … [Read more...] about Mayhem Daily Wod – 21105

Tuesday 210921

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3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders ♀ 35-lb. DBs, 20-in. box ♂ 50-lb. DBs, 24-in. box Post time to comments. Compare to 180903. Scaling: Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify … [Read more...] about Tuesday 210921

Mayhem Daily Wod – 21913

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M60: 3 Sets: 1:00 Max Reps Line Hops/Jumping Jacks 1:00 Max Reps Cossack Squats 1:00 Max Reps Box/Chair Step Ups 1:00 Max Reps Wall Walks 1:00 Rest "Miracle Minimal" 3 Sets: 1:00 Max Reps Double Unders 1:00 Max Reps Alternating Hang Dumbbell Squat Snatches (50/35) 1:00 Max Reps Single Dumbbell Box Step Ups (50/35) 1:00 Max Reps Wall Walks 1:00 Rest Sign Up for Our … [Read more...] about Mayhem Daily Wod – 21913

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