Overhead squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments. Compare to 210401. Scaling: Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more … [Read more...] about Wednesday 211124
Overhead Squat
Mayhem Daily Wod – 211120
Mayhem Burgener Strength 2 Muscle Snatch + 2 Snatch Push Press + 2 OHS + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets 1 Pause Power Snatch straight into OHS + 1 Snatch + 1 Snatch Balance x 4 sets @65-80% of 1RM Snatch 3 Snatch Pull x 3 sets @93-98%of 1RM Snatch 3 Snatch Grip Deadlift x 4 sets @105-110%of 1RM Snatch View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211120
Friday 211119
10 rounds for time of: 1 power snatch 3 overhead squats ♀ 125 lb. ♂ 185 lb. Post time to comments. Compare 180225. Scaling: This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead … [Read more...] about Friday 211119
Mayhem Daily Wod – 211113
Mayhem Burgener Strength 2 Muscle Snatch + 2 Snatch Push Press + 2 Overhead Squat + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets 1 Pause Power Snatch *straight into* Overhead Squat + 1 Snatch + 1 Snatch Balance x 4 Sets @65-80% 1RM Snatch 3 Snatch Pull x 3 Sets @93-98% 1RM Snatch 3 Snatch Deadlift x 3 Sets @105-110% 1RM Snatch 3 Sets 10 Straight Leg Deadlift 10 Double … [Read more...] about Mayhem Daily Wod – 211113
Saturday 211023
Nancy 5 rounds for time of: 400-meter run 15 overhead squats ♀ 65 lb. ♂ 95 lb. Post time to comments. Compare to 190911. Scaling: This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast. Intermediate Option: 5 rounds for time of: 400-meter run 15 overhead squats ♀ 45 lb. ♂ 65 … [Read more...] about Saturday 211023
Mayhem Daily Wod – 21106
Scaled: 4 sets (1 set every 3:00) 8 Burpee Box Jump Overs (24”/20”) 8 Overhead Squats (95/65) View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21106
Mayhem Daily Wod – 21827
Compete: 2 Sets: 10 Overhead Squats (155/105) 10 Strict Pull Ups 15 Overhead Squats (95/65) 15 Chest to bar Pull Ups -Rest 3 minutes between sets- Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21827
Wednesday 210811
For time: 1,000-m row 30 chest-to-bar pull-ups 10 overhead squats 20 chest-to-bar pull-ups 20 overhead squats 10 chest-to-bar pull-ups 30 overhead squats 1,000-m row ♀ 65 lb. ♂ 95 lb. Post time to comments. Scaling: Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, … [Read more...] about Wednesday 210811
Mayhem Daily Wod – 21723
Compete: 15-10-6: Overhead Squats (165/115) Bar muscle-ups -Rest 1:1- For time: 45 Overhead Squats (95/65) 45 Toes to Bar Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21723
Sunday 210711
For time: 15 bar muscle-ups 5 overhead squats 10 bar muscle-ups 10 overhead squats 5 bar muscle-ups 15 overhead squats ♀ 125 lb. ♂ 185 lb. Post time to comments. Scaling: Reduce the reps for the bar muscle-up and choose modifications for both movements that allow you to complete at least a set of 5 reps when fresh. Intermediate Option: For time: 10 bar muscle-ups 5 … [Read more...] about Sunday 210711