Saturday 211218
Saturday 211218
Weighted pull-up 1-1-1-1-1-1-1 reps
Weighted dip 1-1-1-1-1-1-1 repsPost loads to comments.
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
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
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
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
Thursday 211216
Back squat 3-3-3-3-3 reps
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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
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 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
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 cleanPost 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, 65/95Beginner 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
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
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Monday 211213
Monday 211213
Half 5K
Run 2,500 meters
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Scaling:
Treat this like a time trial and go hard throughout.Beginner Option:
Jog 1 mile