Saturday 211009

Three 5-minute rounds of:

200-m dumbbell farmers carry

Then as many reps as possible of:

       10 deficit push-ups (hands on DBs)

       10 dumbbell squats

Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 35-lb. dumbbells

Post number of reps completed each round to comments.



Scaling:

Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:

Three 5-minute rounds of:

200-m dumbbell farmers carry

Then as many reps as possible of:

       10 deficit push-ups (hands on DBs)

       10 dumbbell squats

Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 15-lb. dumbbells

Beginner Option:

Three 3-minute rounds of:

100-m dumbbell farmers carry

Then as many reps as possible of:

       10 assisted push-ups

       10 dumbbell squats

Rest 2 minutes between rounds.

♀ 15-lb. dumbbells ♂ 10-lb. dumbbells

Mayhem Daily Wod - 21108

      Compete:

150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups
*Partition as desired

 
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Mayhem Daily Wod - 21107

      MAC:

4 Sets
8 Min at Easy Pace w/1 Min Rest between sets
Workout Details: Perform this workout on an out and back flat course or non-motorized treadmill. Record your distance in your first interval. Return back to starting point on next interval. Focus on matching the same (8min) amount of time to run same distance. Only look at watch after you cross your finishing line. Goal is to match your first rep distance in reps

 
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Thursday 211007

Lane

5 rounds for max reps of:

¾ bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.

Post reps of each to comments.

Compare to 210126.



Scaling:

For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

Intermediate Option:

5 rounds for max reps of:

2/3 bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.

Beginner Option:

5 rounds, not for time of:

10 hang power snatches

10 push-ups

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 21106

      Scaled:

4 sets (1 set every 3:00)
8 Burpee Box Jump Overs (24”/20”)
8 Overhead Squats (95/65)

 
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Wednesday 211006

Front squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.

Compare to 150711.



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 - 21105

      MBS:



Snatch Push Press
8 Snatch Push Press
6 Snatch Push Press
4 Snatch Push Press
2 Snatch Push Press
*Building to a heavy set of 2.



Box Back Squat
8 Box Back Squat
6 Box Back Squat
4 Box Back Squat
3 Box Back Squat
*Go to parallel.
**Build to heavy set of 3.



Bench Press
8 Bench Press
6 Bench Press
4 Bench Press
4 Bench Press



Barbell Front Rack Step Up
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.




Accessory Work
12 Ring rows (feet on box)
15 Med Ball GHD sit ups
10 Glute Ham Raises


 
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Tuesday 211005

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

♀ 40 lb. DBs ♂ 60 lb. DBs

Post completed rounds to comments.

Compare to 170628.



Scaling:

Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

♀ 30 lb. DBs ♂ 45 lb. DBs

Beginner Option:

Complete as many rounds as possible in 9 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

♀ 20 lb. DBs ♂ 30 lb. DBs

Mayhem Daily Wod - 21104

      M30:

4 Sets 
200m Run
30 Jumping Air Squats 
200m Run
*GO FAST!
*Rest 2:00 B/T Sets


*BACKPACK OPTION:
4 Sets 
200m Backpack Run 
30 Backpack Back Squats  
200m Backpack Run 
*GO FAST! 
*Rest 2:00 B/T Sets 
**All with 20/24# Backpack/Vest 

 
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Sunday 211003

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.

Compare to 191201.



Scaling:

There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:

On a 20-minute clock, 4 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Beginner Option:

On a 15-minute clock, 3 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds