Thursday 211216

Back squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 201221.



Scaling:

Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Mayhem Daily Wod - 211215

      WRD

4 Sets
1000m/850m Bike
100’ KB Lunge (2x53lb/35lb)
1000m/850m Bike
50’ KB Lunge (2x70lb/35lb)
-Rest 1:1-

 
Sign Up for Our Programming
    

Mayhem Daily Wod - 211214

      Mayhem Gymnastics

On a running clock:
Begin EACH minute with 10 jumping air squats [Hip must be open every jump].
Then complete maximum amount of Hollow Plank Sliders UNTIL you read 300 feet total on the sliders.
Goal of workout: Complete 300 feet of Hollow Plank Sliders in minimum amount of time.
*FORM matters. This is not a saggy slider! Maintain hollow position while sliding.

 
View Video

 
Sign Up for Our Programming
    

Tuesday 211214

Light Linda

24-21-18-15-12-9-6-3 reps for time of:

Bodyweight deadlift

¾ bodyweight bench press

½ bodyweight squat clean

Post time to comments.



Scaling:

Choose loading that allows you to consistently move through each set with minimal rest.

Intermediate Option:

 21-18-15-12-9-6-3 reps for time of:

Deadlift, 125/185

Bench press, 85/125

Squat clean, 65/95

Beginner Option:

15-12-9-6-3 reps for time of:

Deadlift, 65/95

Bench press, 45/65

Squat clean, 35/45

Mayhem Daily Wod - 211213

      M30

Teens 16-17
AMRAP 10:00
20 Alternating Box/Chair Step Ups (Total)
30 Air Squats
*BACKPACK OPTION:
AMRAP 10:00
20 Backpack Box Step Ups (Total)
30 Backpack Back Squats 
*All with 20/14# Backpack/Vest

 
Sign Up for Our Programming
    

Monday 211213

Half 5K

Run 2,500 meters

Post time to comments.



Scaling:

Treat this like a time trial and go hard throughout.

Beginner Option:

Jog 1 mile

Sunday 211212

Half Chelsea

Every minute on the minute for 15 minutes perform:

10 pull-ups

15 push-ups

20 squats

If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.

Post results to comments.



Scaling:

If you are unable to complete a round in 50 seconds or less when fresh, reduce the reps.

Intermediate Option:

 Every minute on the minute for 15 minutes perform:

7 pull-ups

12 push-ups

18 squats

If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.

Beginner Option:

 Every minute on the minute for 10 minutes perform:

3 ring rows

6 elevated push-ups

9 squats

If you fall behind the clock, keep going for 10 minutes and see how many rounds you can complete.

Mayhem Daily Wod - 211211

      Teen

Teens 16-17
3 Sets (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row


Teens 14-15
3 Sets (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row

 
View Video

 
Sign Up for Our Programming
    

Mayhem Daily Wod - 211210

      Compete

3 sets
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50s/35s)(24/20)
- rest 1:00 between sets -

 
View Video

 
Sign Up for Our Programming
    

Friday 211210

Extended Elizabeth

21-18-15-12-9-6-3 reps for time of:

Power cleans

Ring dips

♀ 95 lb  ♂ 135 lb

Post time to comments.



Scaling:

Intermediate athletes should first perform the original benchmark Elizabeth if they haven’t done so already. Newer athletes should modify the movements and loading.

Intermediate Option:

Elizabeth

21-15-9 reps for time:

Power cleans

Ring dips

♀ 95 lb  ♂ 135 lb

Beginner Option:

21-15-9 reps for time:

Power cleans

Jumping ring dips

♀ 35 lb  ♂ 45 lb