Mayhem Daily Wod - 211130

      Mayhem Gymnastics

30 Deck Squat Box Jumps [24/20 inch box]
Every minute on the minute complete 10 Handstand Shoulder Taps
[right/left = 1 rep for Handstand Shoulder Tap]
Scaling:
30 Knee Together Squat Box Jumps
Every minute on the minute complete 10 Handstand Shoulder Taps against wall or Pike Handstand Shoulder Taps on Box.
[right/left = 1 rep for Handstand Shoulder Tap]

 
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Tuesday 211130

With a continuously running clock, complete 5 thrusters every minute.

From 0:00-5:00 use ♀ 55 / ♂ 75 lb.

From 5:00-10:00 use ♀ 65 / ♂ 95 lb.

From 10:00-15:00 use ♀ 75 / ♂ 115 lb.

Continue adding ♀ 10 / ♂ 20 lb.  every 5 minutes for as long as you are able.

Post number of minutes completed to comments.

Compare to 160420.



Scaling:

This workout starts light, and the reps start to add up quickly. Intermediate athletes do not need to scale the weights. Beginner athletes can maintain the format of the workout but reduce the loading and overall time domain.

Beginner Option:

With a 10-minute clock, complete 5 thrusters every minute.

From 0:00-5:00 use ♀ 35 / ♂ 45 lb.

From 5:00-10:00 use ♀ 45 / ♂ 65 lb.

Mayhem Daily Wod - 211129

      M30

3 Sets:
1:00 Max Reps Russian Twists
1:00 Max Reps Mountain Climbers
1:00 Max Reps Chair Dips
1:00 Max Reps Plank Jacks 
1:00 Rest

 
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Sunday 211128

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps

15 push jerks

20 seconds on the Echo Bike

♀ 20-in. box, 65-lb. jerks

♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.
Compare to 210706.



Scaling:

This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps

15 push jerks

20 seconds on the Echo bike

♀ 12-in. box, 35-lb. jerks

♂ 18-in. box, 55-lb. jerks

Mayhem Daily Wod - 211127

      Masters/Scaled/Teen

AMRAP 14 Minutes
50 Calorie row
40 Toes to bar (OR 50 Hanging Knee Raises)
30 Wall Balls (20/14)
20 Power Cleans (115/80)
10 Muscle Ups (OR 20 Burpee Pull Ups)

 
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Saturday 211127

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor

10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Post rounds completed to comments.



Scaling:

Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

30-second tuck sit

10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

30-second seated leg raises

10 odd-object cleans

Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.

Mayhem Daily Wod - 211126

      Compete

5 Sets (1 Set Every 6:00)
21/17 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
15/12 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
9/7 Calorie Ski OR Row
*Repeat From November 9, 2020

 
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Friday 211126

Complete as many rounds as possible in 20 minutes of:

50 double-unders

100-ft. walking lunge

100-ft. bear crawl

Post rounds completed to comments.

Compare to 161124.



Scaling:

Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume.

Beginner Option:

3 rounds, for quality:

50 single-unders

50-ft. walking lunge

50-ft. bear crawl

Mayhem Daily Wod - 211125

      MAC

3 Sets
3 Min at Moderate Pace
-1 Min Rest-
90 Sec at Fast Pace
-1 Min Rest-
30 Sec Sprint at Max Effort
*Rest 3 Min between sets.

 
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Mayhem Daily Wod - 211124

      WRD

10 Rounds
3 Squat Snatch (205/125)
1 Pegboard
-Rest 1:1-
10 Rounds
3 Squat Clean (255/145)
1 Pegboard

 
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