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

Post time to comments.

Compare to 170902.



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

Post time to comments.

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

Mayhem Daily Wod - 2178

      Mayhem Aerobic Capacity:

Assault or Echo Bike "50 Cal for Time" Workouts
3 Sets:
2min at moderate pace
1min at easy pace
30sec at fast pace
-Rest: 3min b/t sets-

 
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Mayhem Daily Wod - 2177

      BodyBuilding:
Arms and Core:
Floor Plate Press + Bent Over Plate Row
100 reps on each. Weight should be challenging but doable in at least sets of 10. Work off reps on both movements until finished
*Focus: Quality form on pressing and pulling. Avoid use momentum to assist in moving the weight on either movement.


Tricep Dips + Chin-ups
5 sets on each: 10-15 reps on each
*Focus: Add assistance to each movement so that 10 reps minimum can be achieved each set.
Overhead Plate Tricep Extension + Plate Double Bicep Curl
4 sets: 10-15 on each
*Focus: Be sure to have a good grip on the plate when going overhead. Weight should allow for control throughout movement. Do not use momentum.


Core Work:
4 Rounds
25 Strict Abmat Situps
10 Strict Toes to Bar or strict knee raise
30 sec plank
30 sec side plank (right)
30 sec side plank (left)
50 yd single DB overhead carry (right)
50 yd single DB overhead carry (left)
*Focus: Control core during carry. Don’t allow yourself to lean towards or away from the dumbbell.

 
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Wednesday 210707

Hang squat snatch 3-3-3-3-3-3-3 reps

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Compare to 201226.



Scaling:

Experienced athletes should attempt to hang squat snatch as heavy as possible for each set, while newer athletes should focus on mechanics of the pull under with light weight, and consider adding in a strength piece.

Beginner Option:

Hang squat snatch 3-3-3-3-3-3-3 reps *with a PVC pipe

Front squat 3-3-3-3-3-3-3 reps

Mayhem Daily Wod - 2176

      Affiliate:

5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge

 
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Tuesday 210706

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps

15 push jerks

20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks

♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.



Scaling:

This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps

15 push jerks

20 seconds of Echo bike

♀ 12-in. box, 35-lb. jerks

♂ 18-in. box, 55-lb. jerks

Mayhem Daily Wod - 2175

      M30:

4 Sets
AMRAP 2 Minutes
25 Push Ups
Max Line Hops/ Jumping Jacks
-Rest 1 Minute b/w sets-


"American Soldier Minimal"
4 Sets
AMRAP 2 Minutes
25 Double Dumbbell Bench Press (50s/35s)
Max Double Unders 
-Rest 1 Minute b/w sets-

 
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