Wednesday 211124

Overhead squat 3-2-2-2-1-1-1-1-1 reps

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Compare to 210401.



Scaling:

Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:

Overhead squat 5-5-5-3-3-3-3-3 reps

Mayhem Daily Wod - 211123

      Mayhem Gymnastics

Max effort kipping Toes to Bar 1 minute
-Rest 5 Min-
5 rounds for Tiime:
5 CTB kipping Pullups
10 Kipping Toes to bar
5 High Box Jumps 30/24

 
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Tuesday 211123

Complete as many rounds as possible in 7 minutes of:

7 box jumps

7 chest-to-bar pull-ups

♀ 24-in. box ♂30-in box

Post rounds completed to comments.



Scaling:

This is a burner. Push the intensity by choosing modifications that allow you to complete the sets unbroken.

Intermediate Option:

 Complete as many rounds as possible in 7 minutes of:

7 box jumps

5 chest-to-bar pull-ups

♀ 24-in. box ♂30-in box

Beginner Option:

Complete as many rounds as possible in 7 minutes of:

7 box jumps

7 ring rows

♀ 14-in. box ♂ 20-in. box

Mayhem Daily Wod - 211122

      M30

2 Sets:
50 Air Squats
50 Alternating Box Step Ups (Total)
50 Air Squats
-Rest 3:00 B/T Sets-
*BACKPACK OPTION:
2 Sets:
50 Backpack Back Squats
50 Alternating Backpack Box Step Ups (Total)
50 Backpack Back Squats
-Rest 3:00 B/T Sets-
*All with 20/14# backpack or vest

 
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Monday 211122

Holleyman

30 rounds for time of:

5 wall-ball shots

3 handstand push-ups

1 power clean

♀ 14-lb. ball, 155-lb. clean

♂ 20-lb. ball, 225-lb. clean

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Compare to 130918.



Scaling:

This is a long hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.

Intermediate Option:

25 rounds for time of:

5 wall-ball shots

3 handstand push-ups

1 power clean

♀ 14-lb. ball, 125-lb. clean

♂ 20-lb. ball, 185-lb. clean

Beginner Option:

10 rounds for time of:

5 wall-ball shots

3 push-ups

1 power clean

♀ 6-lb. ball, 55-lb. clean

♂ 10-lb. ball, 75-lb. clean

Mayhem Daily Wod - 211120

      Mayhem Burgener Strength

2 Muscle Snatch + 2 Snatch Push Press + 2 OHS + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets
1 Pause Power Snatch straight into OHS + 1 Snatch + 1 Snatch Balance x 4 sets @65-80% of 1RM Snatch
3 Snatch Pull x 3 sets @93-98%of 1RM Snatch
3 Snatch Grip Deadlift x 4 sets @105-110%of 1RM Snatch

 
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Saturday 211120

3 rounds for max reps of:

1 minute of GHD sit-ups

1 minute of walking lunges

1 minute of bar muscle-ups

Post reps of each to comments.



Scaling:

This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout. Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval.

Intermediate Option:

2 rounds for max reps of:

1 minute of GHD sit-ups

1 minute of walking lunges

1 minute of assisted bar muscle-ups

1 round for max reps of:

1 minute of abmat sit-ups

1 minute of walking lunges

1 minute of assisted bar muscle-ups

Beginner Option:

2 rounds for max reps of:

1 minute of abmat sit-ups

1 minute of walking lunges

1 minute of 3 jumping pull-ups + 3 assisted push-ups

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.

Post time to comments.

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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