Friday 220204

Freestyle Diane

45 reps of each for time:

Deadlifts

Handstand push-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

♀ 155 lb ♂ 225 lb

Post time and rep scheme used to comments.



Scaling:

If you did not perform Diane the last time it was programmed, perform the original benchmark and shoot for a PR. Newer athletes should reduce the deadlift weight and modify the handstand push-up.

Intermediate Option:

Diane

21-15-9 reps for time of:

Deadlifts

Handstand push-ups

♀ 155 lb ♂ 225 lb

Beginner Option:

21-15-9 reps for time of:

Deadlifts

Elevated push-ups

♀ 55 lb ♂ 75 lb

Mayhem Daily Wod - 2223

      MAC

3 Sets 
2 Min Fast
-Rest 60 Sec-
1 Min Fast
*Rest 4 Min between sets.

 
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Thursday 220203

For time:

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

Post time to comments.

Compare to 201227.



Scaling:

Modify the movements so you’re able to work through the reps with minimal rest. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, do AbMat sit-ups instead.

Intermediate Option:

 For time:

50 sit-ups

40 toes-to-bars

30 GHD sit-ups to parallel

20 pull-ups

10 strict pull-ups

5 bar muscle-ups

Beginner Option:

For time:

50 sit-ups

40 hanging knee raises

30 jumping pull-ups

20 ring rows

10 low ring transitions

Mayhem Daily Wod - 2222

      WRD

2 Sets
30-20-10 (Ladies: 24-16-8)
Calorie Row
Overhead Squat (95/65)
-Rest 1:1-
30-20-10
Calorie Row (Ladies: 24-16-8)
Bench Press (50/35)
-Rest 1:1-
(4 total intervals)

 
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Wednesday 220202

1 minute of squat cleans (110/165 lb)

Rest 3 minutes

1 minute of squat cleans (125/185 lb)

Rest 3 minutes

1 minute of squat cleans (135/205 lb)

Rest 3 minutes

1 minute of squat cleans (110/165 lb)

Rest 3 minutes

1 minute of squat cleans (125/185 lb)

Rest 3 minutes

1 minute of squat cleans (135/205 lb)

Try for max reps each round without dropping the barbell. Post reps for each round to comments.

Compare to 140815.



Scaling:

Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.

Intermediate Option:

 1 minute of squat cleans (95/135 lb)

Rest 3 minutes

1 minute of squat cleans (110/165 lb)

Rest 3 minutes

1 minute of squat cleans (125/185 lb)

Rest 3 minutes

 1 minute of squat cleans (95/135 lb)

Rest 3 minutes

1 minute of squat cleans (110/165 lb)

Rest 3 minutes

1 minute of squat cleans (125/185 lb)

Beginner Option:

Squat clean

5-5-5-5-5-5

Rest 3 minutes between sets

Mayhem Daily Wod - 2221

      Mayhem Gymnastics

Every minute add 1 Kipping Ring MuscleUp and begin each round with 1 Strict Ring Muscle Up
The workout is complete when you can no longer fit the number into the prescribed minute.
For example:
Minute 1:
1 Strict Ring MuscleUp
1 Kipping Ring MuscleUp
Minute 2:
1 Strict Ring MuscleUp
2 Kipping Ring MuscleUp
Minute 3:
1 Strict Ring MuscleUp
3 Kipping Ring MuscleUp
etc...
Once you get to failure, rest until the next minute and complete max effort Ring Support hold
Scaling:
Death by Box Ring MuscleUps
Every minute add 1 Box Ring MuscleUp
Minute 1:
1 Box Ring MuscleUp
Minute 2:
2 Box Ring MuscleUp
Minute 3:
3 Strict Ring MuscleUp
etc...

 
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Mayhem Daily Wod - 22131

      M30

4 Sets:
100m Run (as 4x25m shuttle sprint)
10 Burpees
10 Jumping Air Squats
100m Run (as 4x25m shuttle sprint)
10 Burpees 
10 Jumping Air Squats 
-Rest 1:00 B/T Sets-

 
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Monday 220131

Five 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 35-lb DBs and 16-in box

♂ 50-lb DBs and 20-in box

Post push press reps completed each round to comments.

Compare to 200324.



Scaling:

Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.

Intermediate Option:

 Five 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 30-lb DBs and 16-in box

♂ 40-lb DBs and 20-in box

Beginner Option:

Three 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 10-lb DBs and 8-in box

♂ 15-lb DBs and 10-in box

Sunday 220130

Overhead squat 5-5-5 reps

Snatch balance 3-3-3 reps

Hang squat snatch 1-1-1 reps

Post loads to comments.

Compare to 161004.



Scaling:

Most athletes can perform this workout as written. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.

Mayhem Daily Wod - 22129

      Scaled

2 Sets
3 Rounds
10 Power Snatches (95/65)
2 Wall Walk
-Rest 5 minutes b/t sets-

 
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