Mayhem Daily Wod - 21111

      Mayhem 30:

3 sets
400m Run
50 Air Squats
75 Plate Hops/Line Hops 
-Rest 2 minutes between sets-


"Winnie the Pooh Minimal"
3 sets
400m Run
30 Single Dumbbell Thrusters (50/35) *15 per arm
90 Double Unders
-Rest 2 minutes between sets-

 
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Sunday 211031

Complete as many rounds as possible in 15 minutes of:

25 toes-to-bars

50-calorie row

75 push-ups

50 box jumps

25 pull-ups

♂ use a 24-in. box

♀ use a 20-in. box

Post rounds completed to comments.



Scaling:

Choose modifications that allow you to complete large sets and take minimal rest. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

15 hanging knee raises

25-calorie row

35 knee push-ups

25 box jumps

15 pull-ups

♂ use a 16-in. box

♀ use a 12-in. box

Mayhem Daily Wod - 211030

      Mayhem Scaled:

45 Wall Ball (20/14)
15 Toes to Bar (OR 30 Hanging Knee Raise)
15 Chest to bar Pull-ups (OR 30 banded Chest-to-Bar Pull-Up)
15 Deadlift (225/155)

 
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Saturday 211030

Run 1 mile

Post time to comments.

Compare to 200419.



Scaling:

Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.

Mayhem Daily Wod - 211029

      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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Friday 211029

For time:

4 legless rope climbs

40 single-leg squats, alternating

40 dumbbell snatches, alternating

3 legless rope climbs

30 single-leg squats, alternating

30 dumbbell snatches, alternating

2 legless rope climbs

20 single-leg squats, alternating

20 dumbbell snatches, alternating

1 legless rope climb

10 single-leg squats, alternating

10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB

Post time to comments.



Scaling:

Watch  “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option:

 For time:

3 legless rope climbs

30 single-leg squats, alternating

30 dumbbell snatches, alternating

2 legless rope climbs

20 single-leg squats, alternating

20 dumbbell snatches, alternating

1 legless rope climbs

10 single-leg squats, alternating

10 dumbbell snatches, alternating

1 rope climb

5 single-leg squats, alternating

5 dumbbell snatches, alternating

♀ 25-lb. DB ♂ 35-lb. DB

Beginner Option:

For time:

3 rope climbs, lying to standing

30 squats, alternating

30 dumbbell snatches, alternating

2 rope climbs, lying to standing

20 squats, alternating

20 dumbbell snatches, alternating

1 rope climb, lying to standing

10 squats, alternating

10 dumbbell snatches, alternating

1 rope climb, lying to standing

5 squats, alternating

5 dumbbell snatches, alternating

♀ 10-lb. DB ♂ 15 lb.-DB

Mayhem Daily Wod - 211028

      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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Mayhem Daily Wod - 211027

      What's Rich Doing:

5 Rounds
21/18 Cal Ski
3 Rope Climb

 
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Wednesday 211027

Complete as many reps as possible in 8 minutes of:

Shoulder presses at 75/115 lb.

Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

Hang power cleans at 135/205 lb.

Each time you break, perform 30 squats

Post number of presses and cleans completed to comments.
Compare to 150518.



Scaling:

Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets, but avoid going to failure.

Intermediate Option:

Complete as many reps as possible in 8 minutes of:

Shoulder presses at 65/95 lb.

Each time you break, perform 35 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

Hang power cleans at 115/175 lb.

Each time you break, perform 30 squats

Beginner Option:

Complete as many reps as possible in 5 minutes of:

Shoulder presses at 35/45 lb.

Each time you break, perform 50 single-unders

Rest 4 minutes

Then, complete as many reps as possible in 5 minutes of:

Hang power cleans at 65/95 lb.

Each time you break, perform 20 squats

Mayhem Daily Wod - 211026

      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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