Thursday 211021

For time:

1,000-m row

25 box jumps, 30-in. box

1,000-m row

50 box jumps, 24-in. box

1,000-m row

75 box jumps, 20-in. box

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Scaling:

Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.

Intermediate Option:

For time:

1,000-m row

20 box jumps, 30-in. box

1,000-m row

40 box jumps, 24-in. box

1,000-m row

60 box jumps, 20-in. box

Beginner Option:

For time:

500-m row

10 box jumps, 16-in. box

500-m row

20 box jumps, 12-in. box

500-m row

30 box jumps, 6-in. box

Mayhem Daily Wod - 211020

      WRD:

AMRAP 7
25 Cal Row
50 Double Under
-Rest 3:00-
AMRAP 7
15 Devil Press (35/20)
50 Double Under
-Rest 3:00-
AMRAP 7
15 Dumbbell Thruster (35/20)
50 Double Under

 
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Mayhem Daily Wod - 211019

      Mayhem Gymnastics:
3 rounds of each skill: 30sec on/30 sec rest
Heel Box Toes to Bar
---rest 1 min ---
Banded Lat Pull Downs
---rest 1 min ---
Kipping Toes to bar
Complete all 3 rounds before moving to the next skill.
*Scaled: Replace Heel Box Toes to Bar with Heel Box Knee Raises

 
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Tuesday 211019

For time:

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

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Compare to 181013.



Scaling:

If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.

Intermediate Option:

For time:

2-minute handstand hold

100 squats

25-meter handstand walk

100 squats

20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option:

For time:

2-minute inverted hold

50 squats

25-meter bear crawl

50 squats

30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

Mayhem Daily Wod - 211018

      M30:

AMRAP 12:00
20 Cossack Squats (Total)
30 Alternating Leg V-Ups
50 Plate Hops/Line Hops


"The Chum Bucket Minimal"
AMRAP 12:00
20 Double Dumbbell Front Squats (50s/35s)
30 Alternating Leg V-Ups
50 Double Under

 
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Monday 211018

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

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Compare to 200930.



Scaling:

Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.

Intermediate Option:

Back squat 10-8-6-4 reps

Shoulder press 10-8-6-4 reps

Deadlift 10-8-6-4 reps

Beginner Option:

Back squat 8-8-8 reps

Shoulder press 8-8-8 reps

Deadlift 8-8-8 reps

Sunday 211017

60 toes-to-bars for time

*perform 12 burpees at the start of each minute

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Scaling:

This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

50 hanging knee raises for time

*perform 5 burpees at the start of each minute

Mayhem Daily Wod - 211016

      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 side.
**This is for quality, not for load! Light foot touch on the way down.

 
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Mayhem Daily Wod - 211015

      Compete:

50-40-30-20-10
Push Ups
Calorie Row

 
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Friday 211015

Snatch 1-1-1-1-1-1-1 reps

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Compare to 191208.



Scaling:

Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

Beginner Option:

Snatch 3-3-2-2-2-1-1 reps