Friday 220107

Push press 3-3-3-3-3-3-3 reps

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Compare to 180506.



Scaling:

Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Mayhem Daily Wod - 2216

      MAC

4 Rounds
100 Double Under
100’ Handstand Walk (Double Obstacle per 50’)
-Rest 3:00-
3 Rounds
100 Double Under 
50 GHD Sit Up

 
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Thursday 220106

3 rounds for time of:

100 double-unders

50 dumbbell snatches

25 pull-ups

♀ 35-lb DBs  ♂ 50-lb DBs

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Scaling:

This workout will tax your shoulders. Be sure to warm up sufficiently, and choose a dumbbell load you can use to complete large, manageable sets without sacrificing technique.

Intermediate Option:

 3 rounds for time of:

75 double-unders

50 dumbbell snatches

25 pull-ups

♀ 25-lb DBs  ♂ 35-lb DBs

Beginner Option:

3 rounds for time of:

100 single-unders

25 dumbbell snatches

10 jumping pull-ups

♀ 10-lb DBs  ♂ 15-lb DBs

Mayhem Daily Wod - 2315

      WRD

4 Rounds
100 Double Under
100’ Handstand Walk (Double Obstacle per 50’)
-Rest 3:00-
3 Rounds
100 Double Under 
50 GHD Sit Up

 
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Wednesday 220105

27-21-15 reps for time of:

Back squats

Handstand push-ups

♀ 110 lb  ♂ 165 lb

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Compare to 161020.



Scaling:

Reduce the load in order to complete the reps in 1-3 sets with minimal rest.

Intermediate Option:

 27-21-15 reps of:

Back squats

21-15-9 reps of:

Handstand push-ups

♀ 85 lb  ♂ 125 lb

Beginner Option:

21-15-9 reps for time of:

Back squats

Push-ups

♀ 35 lb  ♂ 45 lb

Mayhem Daily Wod - 2314

      Mayhem Gymnastics

Test day: WRITE DOWN YOUR NUMBERS retest at end 
Max Effort: 3 minutes of Kipping Ring Muscle Ups 
--If you do NOT have Ring Muscle Ups see below---
Scaled Version: 
Max Effort: 3 minutes of Box Ring Muscle-Ups 
*The lower the box the more scaled the skill
9 minute EMOM
minute 1: 9 Arch Snap to Support
minute 2: 9 -15 Strict Ring Dips
minute 3: 9-15 Chin Ups on rig

 
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Mayhem Daily Wod - 2213

      M30

EMOM 21 Minutes
Minute 1: 20 Glute Bridges
Minute 2: 20 Alternating V-Ups 
Minute 3: 20 Box/Chair Step Ups (Total)

 
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Monday 220103

Workout 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 110 lb  ♂ 165 lb

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Compare to 210225.



Scaling:

Reduce the load to a weight you’re able to string some reps together when fresh. Newer athletes should focus on mechanics of the squat clean and jerk.

Intermediate Option:

 Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 85 lb  ♂ 125 lb

Beginner Option:

 Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 35 lb  ♂ 45 lb

Sunday 220102

Workout 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

♀ 35-lb DBs  ♂ 50-lb DBs

Post rounds completed to comments.

Compare to 191018.



Scaling:

Reduce the load and modify the movements in order to move at a consistent pace with minimal rest.

Intermediate Option:

 Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars

24 double-unders

♀ 25-lb DBs  ♂ 35-lb DBs

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee raises

24 single-unders

♀ 10-lb DBs  ♂ 15-lb DBs

Mayhem Daily Wod - 2211

      Scaled

AMRAP 2 Minutes
10/8 Calorie Bike Erg 
6 Sandbag Cleans (70/50)
8 Muscle Ups (OR 16 Burpee Pull Ups)
- Rest 1:00 after each 2:00. Continue until 8 total muscle ups have been accumulated -
*Sub Row if needed
*Sub Power Clean (95/65) if needed.

 
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