Mayhem Daily Wod - 21719

      M30:

AMRAP 15:00
30 Line Hops/Jumping Jacks
20 Cossack Squats (Total)
10 Chair Dips


"ZigZag Minimal"
AMRAP 15:00
30 Double Unders 
20 Single Dumbbell Goblet Squats (50/35)
10 Alternating Single Dumbbell Devils Presses (50/35)

 
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Monday 210719

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 180604.



Scaling:

The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Sunday 210718

Andi

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb.  ♂ 65 lb.

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Compare to 210114.



Scaling:

Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 35 lb.  ♂ 45 lb.

Beginner Option:

50 hang power snatches

50 push presses

50 sumo deadlift high pulls

50 front squats

♀ 22 lb.  ♂ 35 lb.

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

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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

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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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