Mayhem Daily Wod - 21514

      M60

Partner Workout
35 Devil’s Press (50’s/35’s)
50 Synchro Wall Balls (20/14)
75 Box Jumps Overs (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
50 Synchro Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)


Individual Version
20 Devil’s Press (50’s/35’s)
50 Wall Balls (20/14)
35 Box Jumps Overs (24/20)
75/60 Calorie Row
35 Box Jumps Overs (24/20)
50 Wall Balls (20/14)
20 Devil’s Press (50’s/35’s)



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Friday 210514

Hang squat snatch 1-1-1-1-1-1 reps

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Compare to 191221.



Scaling:

Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.

Beginner Option:

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

Mayhem Daily Wod - 21513

      Mayhem Aerobic Capacity

Row "Lactate Threshold" Workout
8min interval, no rest, 30sec sprint
rest 5min
6min interval, no rest, 30sec sprint
rest 5min
4min interval, no rest, 30sec sprint
rest 5min
2min interval, no rest, 30sec sprint


*Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast & 80sec at easy.
**Example: the first 8min is 4 sets of 40sec fast, 80sec easy and then straight into 30sec sprint

 
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Mayhem Daily Wod - 21512

      M30

3 Sets:
1:00 Max Mountain Climbers
1:00 Max Alternating Jumping Lunges
1:00 Max Box/Chair Step Ups
1:00 Max Chair Dips
1:00 Rest


"Opie Minimal":
3 Sets:
1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s)
1:00 Max Alternating Jumping Lunges
1:00 Max Double Dumbbell Box Step Overs (50s/35s)
1:00 Max Strict Handstand Push Ups
1:00 Rest



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Wednesday 210512

15-12-9 reps for time of:

Thrusters

Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up

♂ 135-lb. thruster, 45-lb. pull-up

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Compare to 050428.



Scaling: 
This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.

Intermediate Option:

15-12-9 reps for time of:

Thrusters

Weighted pull-ups

♀ 75-lb. thruster, 20-lb. pull-up

♂ 115-lb. thruster, 35-lb. pull-up

Beginner Option:

15-12-9 reps for time of:

Thrusters

Jumping pull-ups

♀ 45-lb. thruster

♂ 65-lb. thruster

Mayhem Daily Wod - 21511

      Affiliate

50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
-Into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
-Into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
*Echo Bike (85%)

 

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Tuesday 210511

For max reps of each:

5 min. of double-unders

5 min. of clean and jerks

3 min. of double-unders

3 min. of clean and jerks

1 min. of double-unders

1 min. of clean and jerks

♀ 65 lb. ♂ 95 lb.

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Compare to 071202.



Scaling:

Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.

Beginner Option:

For max reps of each:

5 min. of double-under practice

5 min. of clean and jerks

3 min. of double-under practice

3 min. of clean and jerks

1 min. of double-under practice

1 min. of clean and jerks

♀ 35 lb. ♂ 45 lb.

Mayhem Daily Wod - 21510

      Compete

Murph Prep Monday:
10 Minute AMRAP
200m Run
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats
*All with 20lb/14lb Vest.




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Monday 210510

Complete as many rounds as possible in 20 min. of:

25-cal. row

25 hip extensions

25 GHD sit-ups

Post rounds completed to comments.

Compare to 181022.



Scaling:

This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option:

Complete as many rounds as possible in 20 min. of:

25-cal. row

25 hip extensions

10 GHD sit-ups

15 sit-ups

Beginner Option:

Complete as many rounds as possible in 20 min. of:

15-cal. row

15 weighted good mornings, empty barbell

15 sit-ups

Saturday 210508

For total reps:

3 sets of shoulder presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push jerks, ⅔ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Post reps completed to comments.



Scaling:

Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

Intermediate Option:

For total reps:

3 sets of shoulder presses, ½ body weight

3 sets of strict pull-ups

3 sets of push presses, ½ body weight

3 sets of strict pull-ups
3 sets of push jerks, ½ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Beginner Option:

For total reps:

2 sets of shoulder presses, empty barbell

2 sets of assisted pull-ups

2 sets of push presses, empty barbell

2 sets of assisted pull-ups

2 sets of push jerks, empty barbell

2 sets of assisted pull-ups

Rest 30 sec. between sets.