Saturday 210717

For time:

50-m burpee broad jump

45 alternating jumping lunges

400-m run

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Scaling:

This workout is a sprint. Choose modifications that allow you to hit your max effort on the jumps and then hang on for the run. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

For time:

50-m broad jump

20 alternating jumping lunges

200-m run

Mayhem Daily Wod - 21716

      Compete:

3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
10 Single Arm Dumbbell Push Press (Right arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
-rest 3 minutes-


3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (70/50)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (70/50)
50ft Handstand Walk
-rest 3 minutes-


3 Rounds
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
50ft Handstand Walk
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
50ft Handstand Walk

 
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Mayhem Daily Wod - 21715

      Aerobic Capacity:

Assault or Echo Bike "50 Cal for Time" Workouts
3 sets:
60sec at fast pace, 90sec at easy pace,
60sec at fast pace, 90sec at easy pace,
60sec at fast pace, 90sec at easy pace,
-Rest: 4min b/t sets-

 
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Thursday 210715

Complete as many calories on the rower as possible in 10 minutes of:

10 strict handstand push-ups

20 pulls on the rower

Post calories rowed to comments.



Scaling:

Similar to 210706, get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

Intermediate Option:

Complete as many calories on the rower as possible in 10 minutes of:

5 strict handstand push-ups

20 pulls on the rower

Beginner Option:

Complete as many calories on the rower as possible in 10 minutes of:

10 assisted push-ups

20 pulls on the rower

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

Post loads to comments.

Compare to 200914.



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.

Post time to comments.

Compare to 161110.



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.

Post time to comments.



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.