Monday 211220

Pyramid Double Helen

For time:

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

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Compare to 200820.



Scaling:

Reduce the load on the kettlebell and modify the movements in order to complete the workout in 20 minutes or less.

Intermediate Option:
 For time:

Run 1,200 meters

45 kettlebell swing

27 pull-ups

Run 800 meters

30 kettlebell swings

18 pull-ups

Run 400 meters

15 kettlebell swings

9 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Beginner Option:

3 rounds for time of:

Run 400 meters

15 kettlebell swings

9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

Mayhem Daily Wod - 211218

      MBS

3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch
3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of 1RM Snatch
1 Power Clean + 1 Hang Clean + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Power Clean + 1 Hang Clean + 1 Clean x 3 sets @ 75% of 1RM Clean
6 Back Squats x 5 sets @ 75% of 1RM

 
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Saturday 211218

Weighted pull-up 1-1-1-1-1-1-1 reps

Weighted dip 1-1-1-1-1-1-1 reps

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Scaling:

Choose pull and push modifications that are challenging for you. If you are still working on getting your first pull-up or dip, you may choose to work the negative of the movements.

Beginner Option:

Pull-up negative 1-1-1-1-1-1-1 reps

Dip negative 1-1-1-1-1-1-1 reps

Mayhem Daily Wod - 211217

      Compete

Row 500m
30 Bodyweight bench presses
Row 1000m
20 Bodyweight bench presses
Row 2000m
10 Bodyweight bench presses

 
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Friday 211217

5 rounds for time of:

50 double-unders

50-ft single-arm overhead lunge

♀ 35-lb DB  ♂ 50-lb DB

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Compare to 180924.



Scaling:

Choose a dumbbell with which you can lunge 25 feet without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under, and distance of the lunge so the workout can be completed in under 15 minutes.

Beginner Option:

3 rounds for time of:

50 single-unders

50-ft single-arm lunge

♀ 10-lb DB  ♂ 15-lb DB

Mayhem Daily Wod - 211216

      MAC

3 Sets
500m at 2k PR (or Fast) Pace
-Rest 60 Sec- 
300m at 2k PR (or Fast) Pace
*Rest 4 Min between sets.

 
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Thursday 211216

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

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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-

 
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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.

 
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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

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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