Mayhem Daily Wod - 21714

      MBS:

3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets.
*Keep this light. Technique work.


Clean High Pull + Power Clean to 2" Squat + Power Clean to Parallel + Clean + Jerk 3x5
1 Clean high Pull + 1 Power Clean to 2” Squat + 1 Power Clean to Parallel + 1 Clean + 1 Jerk x 3 sets @ 75-80% 1 RM Clean and jerk.


Clean and Jerk
Clean and Jerk: Build to a heavy single in 10 minutes.


Deficit Clean Pull 5x3
3 Deficit Clean Pull x5 sets @ 95% 1RM Clean.
*In between sets perform a 100m sled pull.

 
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Wednesday 210714

Clean and jerk 3-3-3-3-3 reps

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Scaling:

Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

Mayhem Daily Wod - 21713

      Affiliate:

Workout:
Tabata Calorie Assault Bike (8 rounds)
- Rest 2:00 -
Tabata Calorie Row (8 rounds)
- Rest 2:00 -
Tabata Wall Walks (8 rounds)

 
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Tuesday 210713

4 rounds for time of:

Lunge 100 meters

Run 300 meters

Wear a 14/20-lb. weight vest.

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Scaling:

This workout has a high volume of weighted lunges. Deconditioned athletes should not add a weight vest and should cut the distance.

Intermediate Option:

3 rounds for time of:

Lunge 100 meters

Run 300 meters

Wear a 14/20-lb. weight vest.

Beginner Option:

4 rounds for time of:

Lunge 50 meters

Run 150 meters

Mayhem Daily Wod - 21712

      M30:

2 Sets:
3 Rounds
15 Push Ups
20 Stepback Lunges (Total)
15 Chair Dips
20 Stepback Lunges (Total)
-rest 3 minutes b/t sets-


*BACKPACK OPTION:
2 Sets:
3 Rounds
15 Backpack Push Ups
20 Backpack Stepback Lunges (Total)
15 Backpack Floor Press 
20 Backpack Stepback Lunges (Total)
-rest 3 minutes b/t sets-
**All with a 20/14# Vest/Backpack


"Tuesday Minimal":
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
20 Single Arm Overhead Dumbbell Stepack Lunges (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
20 Single Arm Overhead Dumbbell Stepback Lunge (Right arm) (50/35)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
50ft Handstand Walk

 
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Sunday 210711

For time:

15 bar muscle-ups

5 overhead squats

10 bar muscle-ups

10 overhead squats

5 bar muscle-ups

15 overhead squats

♀ 125 lb. ♂ 185 lb.

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Scaling:

Reduce the reps for the bar muscle-up and choose modifications for both movements that allow you to complete at least a set of 5 reps when fresh.

Intermediate Option:

For time:

10 bar muscle-ups

5 overhead squats

5 bar muscle-ups

10 overhead squats

3 bar muscle-ups

15 overhead squats

♀ 105 lb. ♂ 165 lb.

Beginner Option:

For time:

15 jumping bar muscle-ups

5 overhead squats

10 jumping bar muscle-ups

10 overhead squats

5 jumping bar muscle-ups

15 overhead squats

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21710

      BodyBuilding:
Shoulders and Glutes
Barbell Strict Press
5 sets: 10-12 Reps (Weight increasing across sets)
-Rest 90 sec b/t sets-
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed.


Standing Double DB Strict Press + Push Press
4 sets: 10 Double DB Strict Press + 5-10 Double DB Push Press
*Focus: DB’s start at the shoulders and are pressed overhead. Focus on a neutral grip (palms facing each other). Weight should allow for 10 reps on strict press but not much more. Without putting the dumbbells down, complete an additional 5-10 DB push press.


Standing Single Arm Banded Front Raise
4 sets: 12-15 reps(each side); light to moderate weight band
*Focus: Attach a light weight band to the rig around knee level. Face away from the band and brace core to stay balanced throughout movement. Grasp band and lift to shoulder height with a straight arm and return down. Show control throughout movement. Use DB if a band is not available.


Single Arm Bent Over Lateral Raise 
4 sets: 12-15 reps(each side); light to moderate weight band
*Focus: Same band setup as previous movement. Bend at a 45-90 degree angle with the torso and stand parallel to the rig. The working arm (farthest from the rig) will raise the arm to the side to shoulder height. Show control throughout and keep core engaged.


GHD Hip Raise 
5 sets: 20 reps; unloaded or holding a plate or DB
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep


Walking Double DB Lunge 
4 sets: 25 yds (moderate weight in each hand) 
DB’s can be held by the sides or on the shoulders
*Focus: Use straps or grips if needed so grip is not an issue. Use a weight that will allow for control with each step and focus on glute engagement with each step.

 
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Saturday 210710

5 rounds for time of:

Swim 100 yards

30 push-ups

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Scaling:

If you are a proficient swimmer, perform this workout as prescribed. If you are an inexperienced swimmer, reduce the distance. Strive to complete each swim in approximately 2 minutes. Spend the warm-up practicing a push-up option that allows you to complete at least 10 consecutive reps. Before heading to the water, spend time watching instructional swimming videos.

Intermediate Option:

5 rounds for time of:

Swim 75 yards

20 push-ups

Beginner Option:

4 rounds for time of:

Swim 50 yards

15 knee push-ups

Mayhem Daily Wod - 2179

      Compete:

90’ Handstand Walk
5 Legless Rope Climbs
150 Wall Balls (20/14)
5 Legless Rope Climbs
90’ Handstand Walk

 
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Friday 210709

For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

♀ 24 kg ♂ 32 kg

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Compare to 201120.



Scaling:

The kettlebell weight is meant to be a challenge, particularly after running hard. Reduce the loading if you cannot maintain sound mechanics.

Intermediate Option:

For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:

For time:

25 kettlebell swings

200-m run

20 kettlebell swings

400-m run

15 kettlebell swings

800-m run

10 kettlebell swings

♀ 8 kg ♂ 12 kg