Thursday 211202

Muscle snatch 1-1-1-1-1 reps

Power snatch 1-1-1-1-1 reps

Squat snatch 1-1-1-1-1 reps

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Scaling:

Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Mayhem Daily Wod - 21121

      WRD

2 Sets
75 Toes to Bar 
*Start with and every minute do 3 Squat Snatch (185/125)
** 1:1 Work:Rest

 
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Wednesday 211201

3 rounds for time of:

500-m row

21 push-ups

12 strict toes-to-rings

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Scaling:

The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.

Beginner Option:

3 rounds for time of:

250-m row

15 assisted push-ups

12 sit-ups

Mayhem Daily Wod - 211130

      Mayhem Gymnastics

30 Deck Squat Box Jumps [24/20 inch box]
Every minute on the minute complete 10 Handstand Shoulder Taps
[right/left = 1 rep for Handstand Shoulder Tap]
Scaling:
30 Knee Together Squat Box Jumps
Every minute on the minute complete 10 Handstand Shoulder Taps against wall or Pike Handstand Shoulder Taps on Box.
[right/left = 1 rep for Handstand Shoulder Tap]

 
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Tuesday 211130

With a continuously running clock, complete 5 thrusters every minute.

From 0:00-5:00 use ♀ 55 / ♂ 75 lb.

From 5:00-10:00 use ♀ 65 / ♂ 95 lb.

From 10:00-15:00 use ♀ 75 / ♂ 115 lb.

Continue adding ♀ 10 / ♂ 20 lb.  every 5 minutes for as long as you are able.

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Scaling:

This workout starts light, and the reps start to add up quickly. Intermediate athletes do not need to scale the weights. Beginner athletes can maintain the format of the workout but reduce the loading and overall time domain.

Beginner Option:

With a 10-minute clock, complete 5 thrusters every minute.

From 0:00-5:00 use ♀ 35 / ♂ 45 lb.

From 5:00-10:00 use ♀ 45 / ♂ 65 lb.

Mayhem Daily Wod - 211129

      M30

3 Sets:
1:00 Max Reps Russian Twists
1:00 Max Reps Mountain Climbers
1:00 Max Reps Chair Dips
1:00 Max Reps Plank Jacks 
1:00 Rest

 
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Sunday 211128

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

10 box jumps

15 push jerks

20 seconds on the Echo Bike

♀ 20-in. box, 65-lb. jerks

♂ 24-in. box, 95-lb. jerks

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Compare to 210706.



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 on the Echo bike

♀ 12-in. box, 35-lb. jerks

♂ 18-in. box, 55-lb. jerks

Mayhem Daily Wod - 211127

      Masters/Scaled/Teen

AMRAP 14 Minutes
50 Calorie row
40 Toes to bar (OR 50 Hanging Knee Raises)
30 Wall Balls (20/14)
20 Power Cleans (115/80)
10 Muscle Ups (OR 20 Burpee Pull Ups)

 
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Saturday 211127

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor

10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

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Scaling:

Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

30-second tuck sit

10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

30-second seated leg raises

10 odd-object cleans

Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.

Mayhem Daily Wod - 211126

      Compete

5 Sets (1 Set Every 6:00)
21/17 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
15/12 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
9/7 Calorie Ski OR Row
*Repeat From November 9, 2020

 
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