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Mayhem Daily Wod - 211129
M30
3 Sets:
1:00 Max Reps Russian Twists
1:00 Max Reps Mountain Climbers
1:00 Max Reps Chair Dips
1:00 Max Reps Plank Jacks
1:00 Rest
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Mayhem Daily Wod - 22106
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 Jumps
1:00 Rest
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Mayhem Daily Wod - 21513
Mayhem Aerobic Capacity
Row "Lactate Threshold" Workout
8min interval, no rest, 30sec sprint
rest 5min
6min interval, no rest, 30sec sprint
rest 5min
4min interval, no rest, 30sec sprint
rest 5min
2min interval, no rest, 30sec sprint
*Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast & 80sec at easy.
**Example: the first 8min is 4 sets of 40sec fast, 80sec easy and then straight into 30sec sprint
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Mayhem Daily Wod - 21512
M30
3 Sets:
1:00 Max Mountain Climbers
1:00 Max Alternating Jumping Lunges
1:00 Max Box/Chair Step Ups
1:00 Max Chair Dips
1:00 Rest
"Opie Minimal":
3 Sets:
1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s)
1:00 Max Alternating Jumping Lunges
1:00 Max Double Dumbbell Box Step Overs (50s/35s)
1:00 Max Strict Handstand Push Ups
1:00 Rest
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10 Rounds for Time
20 Push-Ups
20 Air Squats
20 Mountain Climbers (Left+Right=1)
20 Jumping Jacks
For Time
Buy-In: 28 Chest Push-Ups
Then, 3 Rounds of:
33 Cross Mountain Climbers (L+R=1)
19 Jump Burpees (no Push-Up)
33 Jumping Jacks
19 Jump Burpees (no Push-Up)
33 Bicycle Crunches (L+R=1)
Buy-Out: 28 Tricep Push-Ups
For Time (with a Partner)
800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
30 Burpees
30 Jumping Lunges
30 Air Squats
30 Mountain Climbers
3 minute Plank Hold
800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.
2 Rounds for Time
6 Muscle-Ups
17 Hang Power Clean-and-Jerks (95/65 lb)
18 Back Rack Lunges (95/65 lb)
17 Handstand Push-Ups
33 Kettlebell Swings (53/35 lb)
130 Mountain Climbers (1-count)
Buy-In: 3,200 meter Run
For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks
AMRAP in 10 minutes
10 Mountain Climbers
10 Push-Ups
10 Hollow Rocks
10 Sit-Ups