M30 4 Sets: 15 Box Jumps *STEP DOWN Or Tuck Jumps 30 Jumping Air Squats 15 Burpees -Rest 2:00 B/T Sets- "Harry Grant Minimal" 4 Sets: 21 Double Dumbbell Thrusters (50s/35s) 15 Box Jumps (24"/20") *STEP DOWN 9 Strict Handstand Push Ups -Rest 2:00 B/T Sets- Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 2167
Thruster
Friday 210528
5 rounds for time of: Row 500 meters 7 thrusters ♀ 95 lb. ♂ 135 lb. Post time to comments. Compare to 101202. Scaling: Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds. Intermediate Option: 5 rounds for time of: Row 500 … [Read more...] about Friday 210528
Mayhem Daily Wod – 21518
Affiliate 8 Sets Every 3:00 or 1:1 12/10 Calorie Assault Bike 10 Dumbbell Thrusters (35’s/25s) 8 Burpee Box Jump Overs (20) - Echo Bike (85%) View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21518
Mayhem Daily Wod – 21516
What's Rich Doing 3 Sets 30 Lateral Burpee over bar 15 Squat Snatch (135/95) 30 No Rebound Box Jump (24/20) 15 Thruster (135/95) 30 Chest-to-Bar Pull-Ups -5 Min Rest between sets- Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21516
Wednesday 210512
15-12-9 reps for time of: Thrusters Weighted pull-ups ♀ 95-lb. thruster, 30-lb. pull-up ♂ 135-lb. thruster, 45-lb. pull-up Post time to comments. Compare to 050428. Scaling: This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets … [Read more...] about Wednesday 210512
Mayhem Daily Wod – 21429
Partner 4 rounds 30 Bench (135/95) 30/24 cal Standing Bike Erg 30 yd sled push (3-45’s/2-45’s) 30 yd sled pull (3-45’s/2-45’s) Strength: - Deadlift+Hang Squat Clean + Push Jerk (1+1+1) x5 *Build in weight across sets - record heaviest set to score *New set every 2 min … [Read more...] about Mayhem Daily Wod – 21429
Tuesday 210413
Practice SLIPS for 20 minutes. Thruster 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 200206. Scaling: Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement. … [Read more...] about Tuesday 210413
Monday 210329
Hope 3 rounds of: Burpees Power snatches Box jumps Thrusters Chest-to-bar pull-ups ♀ 55 lb., 20-in. box ♂ 75 lb., 24-in. box Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the … [Read more...] about Monday 210329
Friday 210326
Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for max load: 1 … [Read more...] about Friday 210326
Wednesday 210317
3 rounds for time of: Run 200 meters 20 knees-to-elbows Run 200 meters 20 dumbbell thrusters ♀ 25-lb. DBs ♂ 40-lb. DBs Post time to comments. Scaling: Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets. Intermediate Option: 3 rounds for time of: Run 200 meters 15 knees-to-elbows Run 200 meters 15 … [Read more...] about Wednesday 210317