Mayhem Daily Wod - 211116

      Mayhem Gymnastics:

8 minutes AMRAP:
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders


*Scaled
8min AMRAP
10 deficit hspu from box
10 sec handstand hold against wall
50 double unders (OR 100 Single Unders)

 
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Tuesday 211116

Shoulder press 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Beginner Option:

Shoulder press 3-3-3-3-3-3-3-3-3-3 reps

Mayhem Daily Wod - 211115

      M30:

EMOM x 20 Minutes:
Min 1: 20 Cossack Squats (Total)
Min 2: 20 Feet Elevated Glute Bridges *1 sec pause at the top each rep
Min 3: Max Reps Jumping Air Squats 
Min 4: Rest


Walter Peyton Minimal
EMOM x 20 Minutes:
Min 1: 20 Single Dumbbell Cossack Squats (50/35) (Total)
Min 2: 20 Feet Elevated Glute Bridges *1 sec pause at the top each rep
Min 3: Max Reps Single Dumbbell Thruster (50/35) *Switch arms every 10 reps
Min 4: Rest

 
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Monday 211115

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans

60 double-unders

♀ 14-lb. ball  ♂ 20-lb. ball

Post rounds completed to comments.

Compare to 180112.



Scaling:

Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans

30 double-unders

♀ 10-lb. ball  ♂ 14-lb. ball

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 medicine-ball cleans

60 single-unders

Sunday 211114

21-15-9 reps for time of:

Deadlifts

Strict ring dips

♀ 185 lb.  ♂ 275 lb.

Post time to comments.

Compare to 160118.



Scaling:

Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.

Intermediate Option:

 21-15-9 reps for time of:

Deadlifts

15-12-9

Strict ring dips

♀ 165 lb.  ♂ 245 lb.

Beginner Option:

21-15-9 reps for time of:

Deadlifts

Assisted push-ups

♀ 65 lb.  ♂ 95 lb.

Mayhem Daily Wod - 211113

      Mayhem Burgener Strength

2 Muscle Snatch + 2 Snatch Push Press + 2 Overhead Squat + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets
1 Pause Power Snatch *straight into* Overhead Squat + 1 Snatch + 1 Snatch Balance x 4 Sets @65-80% 1RM Snatch
3 Snatch Pull x 3 Sets @93-98% 1RM Snatch
3 Snatch Deadlift x 3 Sets @105-110% 1RM Snatch
3 Sets
10 Straight Leg Deadlift
10 Double Dumbbell Row

 
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Mayhem Daily Wod - 211112

      Compete:

4 Sets
30 GHD Sit Ups
20 Burpee Box Jump Over (24”/20”)
10 Power Snatches (185/125)
-rest 1:1 b/t sets-

 
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Friday 211112

Every 4 minutes for 7 rounds:

200-m sprint

Post each sprint time to comments.



Scaling:

Each round should be an all out effort with plenty of time to recovery between sprints. Beginners can reduce the total number of rounds.

Beginner Option:

Every 4 minutes for 4 rounds:

200-m run

Mayhem Daily Wod - 211111

      MAC:

4 Min SkiErg at Moderate Pace
4 Min Box Step Ups at Easy Pace (24/20"")
4 Min Assault Bike at Moderate Pace (60/50 RPM)
-Rest 2 Min-
3 Min SkiErg at Hard Pace
3 Min Box Step Ups at Easy Pace (24/20"")
3 Min Assault Bike at Hard Pace (65/55 RPM)
-Rest 2 Min-
2 Min SkiErg at Harder Pace
2 Min Box Step Ups at Easy Pace (24/20"")
2 Min Assault Bike at Harder Pace (70/60 RPM)
-Rest 2 Min-
1 Min SkiErg at Hardest Pace
1 Min Box Step Ups at Easy Pace (24/20"")
1 Min Assault Bike at Hardest Pace (75/65 RPM)
Total: 36 Min
*Score reps as total calories and reps together.

 
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Thursday 211111

Maxton

With a weight vest, 13 rounds for time of:

8 strict pull-ups

26 box step-ups

21 burpees

♀ 14-lb. vest, 20-in. box

♂ 20-lb. vest, 24-in. box

Post time to comments.



Scaling:

This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option:

13 rounds for time of:

8 strict pull-ups

26 box step-ups

21 burpees

♀ 20-in. box

♂ 24-in. box

Beginner Option:

5 rounds for time of:

4 assisted pull-ups

13 box step-ups

11 burpees