Complete as many rounds as possible in 10 minutes of: 30-second L-sit from the floor 10 odd-object cleans Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans. Post rounds completed to comments. Scaling: Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a … [Read more...] about Saturday 211127
Clean
Mayhem Daily Wod – 211117
What's Rich Doing: 4 Rounds 30/24 Cal Bike Erg 15 Power Clean (115/80) 15 Shoulder to Overhead (115/80) 15 Pull Up 30/24 Cal Bike Erg *Rest 4:00 between rounds. Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211117
Monday 211115
Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders ♀ 14-lb. ball ♂ 20-lb. ball Post rounds completed to comments. Compare to 180112. Scaling: Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders … [Read more...] about Monday 211115
Monday 211108
15-12-9-6-3 reps for time of: Power cleans Bar-facing burpees ♀ 95 lb. ♂ 135 lb. Post time to comments. Compare to 110902. Scaling: This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees. Intermediate Option: 15-12-9-6-3 reps for time of: Power … [Read more...] about Monday 211108
Mayhem Daily Wod – 21115
Compete: AMRAP 3 Minutes 3 Power Cleans (185/125) 3 Wall Walks -rest 1:1- AMRAP 3 Minutes 6 Power Cleans (155/105) 3 Wall Walks -rest 1:1- AMRAP 3 Minutes 9 Power Cleans (115/80) 3 Wall Walks View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21115
Tuesday 211102
With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Post heaviest load for the snatch, clean, and deadlift to comments. Compare to 180908. Scaling: This workout … [Read more...] about Tuesday 211102
Mayhem Daily Wod – 211029
Compete: AMRAP 3 Minutes 3 Power Cleans (185/125) 3 Wall Walks -rest 1:1- AMRAP 3 Minutes 6 Power Cleans (155/105) 3 Wall Walks -rest 1:1- AMRAP 3 Minutes 9 Power Cleans (115/80) 3 Wall Walks View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211029
Wednesday 211027
Complete as many reps as possible in 8 minutes of: Shoulder presses at 75/115 lb. Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: Hang power cleans at 135/205 lb. Each time you break, perform 30 squats Post number of presses and cleans completed to comments. Compare to 150518. Scaling: Today’s workout … [Read more...] about Wednesday 211027
Mayhem Daily Wod – 211023
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
Friday 211022
Lift Move Work 1-rep-max clean, 4-minute time frame Rest 2 minutes, then, Max bar muscle-ups in 4 minutes Rest 2 minutes, then, Complete as many repetitions as possible in 8 minutes of: 30 double-unders 8 single-arm dumbbell push presses (left arm) … [Read more...] about Friday 211022