Friday 210924

For time:

30 strict muscle-ups

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Compare to 160820.



Scaling:

Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

Intermediate Option:

Complete as many reps as possible in 15 minutes:

Strict muscle-ups

Beginner Option:

10 rounds for time:

3 ring rows

3 push-ups

Mayhem Daily Wod - 21923

      Aerobic Capacity:

3x 3 Min at Moderate Pace w/1 Min Rest
3x 40 Sec at Fast Pace/20sec at Easy Pace w/1 Min Rest
3x 2 Min at Moderate Pace w/1 Min Rest
3x 20 Sec Sprint/40 Sec at Easy Pace w/1 Min Rest

 
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Thursday 210923

Back squat 10-5-3-1-1-1-3-5-10 reps

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Compare to 150514.



Scaling:

All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Mayhem Daily Wod - 21922

      Scaled:

For Time:
15-12-9-6-3
Dumbbell Deadlifts (2x40s/25s)
10-8-6-4-2
Box Jumps (24”/20”)
9-7-5-3-1
Dumbbell Thrusters (2x40s/25s)

 
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Mayhem Daily Wod - 21921

      Affiliate:

Teams of 2
5 sets (Each)
5 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (185/135)
2 Power Clean and Jerks (205/145)
1 Power Clean and Jerk (225/155)
-Rest 1:1 between set -

 
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Tuesday 210921

3 rounds for time of:

25 dumbbell push jerks

50 double-unders

25 weighted step-ups

50 double-unders

♀ 35-lb. DBs, 20-in. box

♂ 50-lb. DBs, 24-in. box

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Compare to 180903.



Scaling:

Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option:

3 rounds for time of:

25 dumbbell push jerks

25 double-unders

25 weighted step-ups

25 double-unders

♀ 25-lb. DBs, 15-in. box

♂ 35-lb. DBs, 20-in. box

Beginner Option:

3 rounds for time of:

15 dumbbell push jerks

35 single-unders

15 step-ups

35 single-unders

♀ 10-lb. DBs, 12-in. box

♂ 20-lb. DBs, 15-in. box

Mayhem Daily Wod - 21920

      M30:

EMOM x 20 Minutes:
Min 1: 10 Single Arm Object Rows (Each Arm)
Min 2: 30 Alternating Leg V-ups
Min 3: Max Reps Push Ups
Min 4: Rest

 
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Monday 210920

3 rounds for time of:

15-cal. row

12 power snatches

9 burpees

♀ 65 lb. ♂ 95 lb.

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Compare to 170622.



Scaling:

This is a sprint. Reduce the reps and loading allow so that you can move quickly and with minimal rest.

Intermediate Option:

 3 rounds for time of:

15-cal. row

12 power snatches

9 burpees

♀ 55 lb. ♂ 75 lb.

Beginner Option:

3 rounds for time of:

12-cal. row

9 hang power snatches

6 burpees

♀ 35 lb. ♂ 45 lb.

Sunday 210919

For time:

800-meter run

40 wall-ball shots

400-meter weighted run

20 wall-ball shots

400-meter weighted run

20 wall-ball shots

800-meter run

40 wall-ball shots

♀ 20-lb. ball, 9-ft. target

♂ 30-lb. ball, 10-ft. target

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Scaling:

Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:

 For time:

800-meter run

30 wall-ball shots

400-meter weighted run

15 wall-ball shots

400-meter weighted run

15 wall-ball shots

800-meter run

30 wall-ball shots

♀ 16-lb. ball, 9-ft. target

♂ 25-lb. ball, 10-ft. target

Beginner Option:

For time:

400-meter run

20 wall-ball shots

200-meter weighted run

10 wall-ball shots

200-meter weighted run

10 wall-ball shots

400-meter run

20 wall-ball shots

♀ 10-lb. Ball

♂ 16-lb. ball

Mayhem Daily Wod - 21917

      Compete:

8 Rounds 
400m Jog
30 Step Up (20”)
240’ Sled Push (Sled+45/25)
*All with 20# vest

 
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