Monday 210830

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

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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

 
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Saturday 210828

For time:

75 kettlebell swings

Run 1 mile

75 kettlebell swings

♀ 16-kg KB ♂ 24-kg KB

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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-

 
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Friday 210827

10 rounds for time of:

5 front squats

5 parallette handstand push-ups

♀ 145 lb. ♂ 205 lb.

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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-

 
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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

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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

 
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Mayhem Daily Wod - 21824

      M60:

AMRAP 4 Minutes
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Snatches (95/65)

 
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Tuesday 210824

Hang power clean and push jerk 3-3-3-3-3-3-3 reps

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Scaling:

Most athletes can attempt the hang power clean and push jerks as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.