Mayhem Daily Wod - 211119

      Compete:

300 yard Sled Push (2x45/1x45)
*Partner must Follow with Sandbag Carry (150/100)
*Switch as desired

 
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Friday 211119

10 rounds for time of:

1 power snatch

3 overhead squats

♀ 125 lb.  ♂ 185 lb.

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Compare 180225.



Scaling:

This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Intermediate Option:

 10 rounds for time of:

1 power snatch

3 overhead squats

♀ 95 lb.  ♂ 135 lb.

Beginner Option:

10 rounds for time of:

1 power snatch

3 overhead squats

♀ 35 lb.  ♂ 45 lb.

Mayhem Daily Wod - 211118

      Mayhem Aerobic Capacity:

12 Min SkiErg (Alt between 2 Min Hard, 4 Min Mod) 
-Rest 90 Sec-
2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec)
90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec)
1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec)
-Rest 90 Sec-
9 Min SkiErg (Alt between 90 Sec Hard, 3 Min Mod) 
-Rest 90 Sec-
2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec)
90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec)
1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec)
-Rest 90 Sec-
6 Min SkiErg (Alt between 1 Min Hard, 2 Min Mod)
Total: 42 Min

 
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Thursday 211118

Jerry

For time:

Run 1 mile

Row 2,000 meters

Run 1 mile

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Compare to 200702.



Scaling:

This workout should feel similar to a 5k run or row effort, and fall into a similar time domain. Intermediate athletes can do this workout as prescribed.

Beginner Option:

For time:

Run 800 meters

Row 1,000 meters

Run 800 meters

Mayhem Daily Wod - 211117

      What's Rich Doing:

4 Rounds 
30/24 Cal Bike Erg
15 Power Clean (115/80)
15 Shoulder to Overhead (115/80)
15 Pull Up
30/24 Cal Bike Erg
*Rest 4:00 between rounds.

 
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Mayhem Daily Wod - 211116

      Mayhem Gymnastics:

8 minutes AMRAP:
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders


*Scaled
8min AMRAP
10 deficit hspu from box
10 sec handstand hold against wall
50 double unders (OR 100 Single Unders)

 
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Tuesday 211116

Shoulder press 1-1-1-1-1-1-1-1-1-1 reps

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Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Beginner Option:

Shoulder press 3-3-3-3-3-3-3-3-3-3 reps

Mayhem Daily Wod - 211115

      M30:

EMOM x 20 Minutes:
Min 1: 20 Cossack Squats (Total)
Min 2: 20 Feet Elevated Glute Bridges *1 sec pause at the top each rep
Min 3: Max Reps Jumping Air Squats 
Min 4: Rest


Walter Peyton Minimal
EMOM x 20 Minutes:
Min 1: 20 Single Dumbbell Cossack Squats (50/35) (Total)
Min 2: 20 Feet Elevated Glute Bridges *1 sec pause at the top each rep
Min 3: Max Reps Single Dumbbell Thruster (50/35) *Switch arms every 10 reps
Min 4: Rest

 
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Monday 211115

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans

60 double-unders

♀ 14-lb. ball  ♂ 20-lb. ball

Post rounds completed to comments.

Compare to 180112.



Scaling:

Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans

30 double-unders

♀ 10-lb. ball  ♂ 14-lb. ball

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 medicine-ball cleans

60 single-unders

Sunday 211114

21-15-9 reps for time of:

Deadlifts

Strict ring dips

♀ 185 lb.  ♂ 275 lb.

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Compare to 160118.



Scaling:

Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.

Intermediate Option:

 21-15-9 reps for time of:

Deadlifts

15-12-9

Strict ring dips

♀ 165 lb.  ♂ 245 lb.

Beginner Option:

21-15-9 reps for time of:

Deadlifts

Assisted push-ups

♀ 65 lb.  ♂ 95 lb.