Saturday 211030
Saturday 211030
Run 1 mile
Post time to comments.
Compare to 200419.Scaling:
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.
Mayhem Daily Wod - 211029
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
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Friday 211029
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating♀ 10-lb. DB ♂ 15 lb.-DB
Mayhem Daily Wod - 211028
Mayhem Daily Wod - 211028
Mayhem Aerobic Capacity: 3 Sets 3 Min Run at Fast Pace -2 Min Rest- 90 Sec Bike at Faster Pace -1 Min Rest- 45 Sec Run at Fastest Pace -2 Min Rest- 15 Sec Bike at Sprint Pace *Rest 3 Min between sets.
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Mayhem Daily Wod - 211027
Mayhem Daily Wod - 211027
What's Rich Doing: 5 Rounds 21/18 Cal Ski 3 Rope Climb
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Wednesday 211027
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-undersRest 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 squatsPost number of presses and cleans completed to comments. Compare to 150518.
Scaling:
Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets, but avoid going to failure.Intermediate Option:
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 65/95 lb.
Each time you break, perform 35 double-undersRest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 115/175 lb.
Each time you break, perform 30 squatsBeginner Option:
Complete as many reps as possible in 5 minutes of:
Shoulder presses at 35/45 lb.
Each time you break, perform 50 single-undersRest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
Hang power cleans at 65/95 lb.
Each time you break, perform 20 squats
Mayhem Daily Wod - 211026
Mayhem Daily Wod - 211026
Mayhem Gymnastics: 3 sets @25% --rest 30 seconds between sets- ---rest 90 seconds-- 2 sets @30% --rest 30 seconds between sets- ---rest 90 seconds-- 1 sets @35% ---rest 2 minutes --- Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1 [The % is based off of week one number only, NOT the combination of strict and kipping]. For example: 1 minute max was 20 reps take 3 sets @25% of 20 reps then do same for the 2 & 1 *round up *Scale Handstand Push Up to Box
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Tuesday 211026
Tuesday 211026
3 rounds for time of:
Run 800 meters
50 deadlifts♀ 65 lb. ♂ 95 lb.
Post time to comments.
Scaling:
Go hard on the runs and choose a weight on the deadlift that allows you to complete the reps in 1-3 sets. Intermediate athletes can do this workout as prescribed.Beginner Option:
3 rounds for time of:
Run400 meters
25 deadlifts♀ 35 lb. ♂ 45 lb.
Mayhem Daily Wod - 211025
Mayhem Daily Wod - 211025
Mayhem 30: 3 sets 400m Run 50 Air Squats 75 Plate Hops/Line Hops -Rest 2 minutes between sets-
"Winnie the Pooh Minimal" 3 sets 400m Run 30 Single Dumbbell Thrusters (50/35) *15 per arm 90 Double Unders -Rest 2 minutes between sets-
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Monday 211025
Monday 211025
4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 180714.Scaling:
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.Intermediate Option:
4 rounds for time of:
50-ft. overhead walking lunge
15 GHD sit-ups♀ 75 lb. ♂ 115 lb.
Beginner Option:
2 rounds for time of:
50-ft. overhead walking lunge
25 sit-ups♀ 22 lb. ♂ 35 lb.