Sunday 211107

Complete as many rounds as possible in 15 minutes of:

Row 25 calories

25 GHD sit-ups

15 box jumps

♀ 24-in. box ♂ 30-in. box

Post rounds completed to comments.



Scaling:

Choose a box that is higher than the last time we did box jumps. Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion.

Intermediate Option:

 Complete as many rounds as possible in 15 minutes of:

Row 25 calories

15 GHD sit-ups

15 box jumps

♀ 24-in. box ♂ 30-in. box

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

Row 20 calories

20 sit-ups

15 box jumps

♀ 14-in. box ♂ 20-in. box

Mayhem Daily Wod - 21116

      Mayhem Burgener Strength:
4 Push Jerk x 3 sets
* within 10% of the 4RM established on day one
4 Push Press x 3 sets
* within 10% of the 4RM established on day one
4 Back Squats x 3 sets
* within 10% of the 4RM established on day one
4 Shoulder Press x 3 working sets
* As Heavy As Possible

 
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Saturday 211106

Complete as many rounds in 12 minutes as you can of:

5 front squats

10 chest-to-bar pull-ups

20 double-unders

♀ 125 lb. ♂ 185 lb.

Post rounds completed to comments.

Compare to 100609.



Scaling:

Reduce the load on the front squat and modify the pull-up so that you can complete the earlier rounds unbroken.

Intermediate Option:

 Complete as many rounds in 12 minutes as you can of:

5 front squats

7 chest-to-bar pull-ups

20 double-unders

♀ 105 lb. ♂ 165 lb.

Beginner Option:

Complete as many rounds in 12 minutes as you can of:

5 front squats

10 jumping pull-ups

20 single-unders

♀ 55 lb. ♂ 75 lb.

Mayhem Daily Wod - 21115

      Compete:

AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
6 Power Cleans (155/105)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
9 Power Cleans (115/80)
3 Wall Walks

 
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Mayhem Daily Wod - 21114

      Mayhem Aerobic Capacity:

3 Sets
 3 Min Run at Fast Pace
-2 Min Rest-
 90 Sec Bike at Faster Pace
-1 Min Rest-
 45 Sec Run at Fastest Pace
-2 Min Rest-
 15 Sec Bike at Sprint Pace
*Rest 3 Min between sets.

 
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Thursday 211104

Nate

Complete as many rounds as possible in 20 minutes of:

2 muscle-ups

4 handstand push-ups

8 kettlebell swings

♀ 1.5-pood kettlebell

♂ 2-pood kettlebell

Post rounds completed to comments.

Compare to 180905.



Scaling:

This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

2 assisted muscle-ups

4 assisted handstand push-ups

8 kettlebell swings

♀ 1-pood kettlebell

♂ 1.5-pood kettlebell

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 assisted pull-ups

4 assisted dips

4 assisted handstand push-ups

8 kettlebell swings

♀ 12-kg kettlebell

♂ 16-kg kettlebell

Mayhem Daily Wod - 21113

      What's Rich Doing:

5 Rounds
21/18 Cal Ski 
3 Rope Climb

 
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Wednesday 211103

For time:

150 squats

50 V-ups

120 squats

40 V-ups

90 squats

30 V-ups

Post time to comments.



Scaling:

Reduce the reps on squats so that each set can be completed in a few sets, and similarly, reduce or modify the v-up to allow you to keep moving through with minimal rest. Intermediate athletes can do this workout as prescribed.

Beginner Option:

For time:

60 squats

25 sit-ups

40 squats

20 sit-ups

20 squats

15 sit-ups

Mayhem Daily Wod - 21112

      Mayhem Gymnastics:

3 sets @25%
--rest 30 seconds between sets-
---rest 90 seconds--
2 sets @30%
--rest 30 seconds between sets-
---rest 90 seconds--
1 sets @35%
---rest 2 minutes ---


Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1
[The % is based off of week one  number only, NOT the combination of strict and kipping].


For example:
1 minute max was 20 reps
take 3 sets @25% of 20 reps
then do same for the 2 & 1
*round up
*Scale Handstand Push Up to Box

 
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Tuesday 211102

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean, and deadlift to comments.

Compare to 180908.



Scaling:

This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.

Beginner Option:

Snatch 1-1-1-1-1 reps

Clean 1-1-1-1-1 reps

Deadlift 1-1-1-1-1 reps