Mayhem Daily Wod - 21118

      M30:

AMRAP 12 Minutes
50 Plate Hops/Line Hops
20 Alternating Box/Chair Step Ups (Total)
10 Chair Dips


"Air Bud: Golden Receiver Minimal"
AMRAP 12 Minutes
50 Double Unders
10 Double Dumbbell Deadlifts (50s/35s)
5 Strict Handstand Push Ups

 
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Monday 211108

15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

♀ 95 lb.   ♂ 135 lb.

Post time to comments.

Compare to 110902.



Scaling:

This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.

Intermediate Option:

 15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

♀ 75 lb.   ♂ 115 lb.

Beginner Option:

15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

♀ 35 lb.   ♂ 45 lb.

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