Tuesday 210831

For time:

10 muscle-ups

100 squats

10 muscle-ups

100-cal. row

Post time to comments.



Scaling:

Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.

Intermediate Option:

For time:

7 muscle-ups

100 squats

7 muscle-ups

100-cal. row

Beginner Option:

For time:

5 sets of: 3 assisted pull-ups + 3 push-ups

50 squats

5 sets of: 3 assisted pull-ups + 3 push-ups

50-cal. row

Mayhem Daily Wod - 21830

      M30:

AMRAP 10:00
10 Burpees
20 Cossack Squats
30 Stepback Lunges


"The Temple of Doom Minimal"
AMRAP 10:00 
10 Dumbbell Facing Burpees 
20 Alternating Hang Dumbbell Snatches (50/35)
30 Air Squats

 
Sign Up for Our Programming
    

Monday 210830

Push press 5-5-5-5-5 reps

Post loads to comments.



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 - 21828

      Scaled:

For time:
100 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 16/12 Calorie Echo Bike
**Start the workout with Wall Balls

 
View Video

 
Sign Up for Our Programming
    

Saturday 210828

For time:

75 kettlebell swings

Run 1 mile

75 kettlebell swings

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.

Compare to 141201.



Scaling:

Reduce the loading to allow you to complete a large set of KBS’s with solid technique. Run hard. Beginners should reduce the overall volume of this workout.

Intermediate Option:

For time:

50 kettlebell swings

Run 1 mile

50 kettlebell swings

♀ 12-kg KB ♂ 20-kg KB

Beginner Option:

For time:

30 kettlebell swings

Run 800 meters

30 kettlebell swings

♀ 8-kg KB ♂ 12-kg KB

Mayhem Daily Wod - 21827

      Compete:

2 Sets:
10 Overhead Squats (155/105)
10 Strict Pull Ups
15 Overhead Squats (95/65)
15 Chest to bar Pull Ups
-Rest 3 minutes between sets-

 
Sign Up for Our Programming
    

Friday 210827

10 rounds for time of:

5 front squats

5 parallette handstand push-ups

♀ 145 lb. ♂ 205 lb.

Post time to comments.

Compare to 150309.



Scaling:

Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.

Intermediate Option:

10 rounds for time of:

5 front squats

5 strict handstand push-ups, hands on 25-lb. plates

♀ 110 lb. ♂ 165 lb.

Beginner Option:

5 rounds for time of:

5 front squats

5 push-ups

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21826

      Aerobic Capacity:

2 sets:
4min at moderate pace
90sec at fast pace 
-3min rest-
3min at moderate pace
60sec at faster pace 
-2min rest-
2min at moderate pace
30sec at fastest pace
-1min rest
1min at moderate pace
15sec sprint at max effort 
-Rest 4min between sets-

 
Sign Up for Our Programming
    

Thursday 210826

For time:

30 toes-to-bars

40 single-arm dumbbell snatches

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 toes-to-bars

♀ 35-lb. DBs, 20-in. box

♂ 50-lb. DBs, 24-in. box

Post time to comments.

Compare to 181001.



Scaling:

Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.

Intermediate Option:

For time:

30 toes-to-bars

40 single-arm dumbbell snatches

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 toes-to-bars

♀ 25-lb. DBs, 20-in box

♂ 35-lb. DBs, 24-in. box

Beginner Option:

For time:

15 hanging knee raises

20 single-arm dumbbell snatches

25 dumbbell box step-overs

20 single-arm dumbbell snatches

15 hanging knee raises

♀ 10-lb. DBs, 12-in. box

♂ 15-lb. DBs, 16-in. box

Mayhem Daily Wod - 21825

      What's Rich Doing:

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

 
Sign Up for Our Programming