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

Post time to comments.

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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Thursday 211118

Jerry

For time:

Run 1 mile

Row 2,000 meters

Run 1 mile

Post time to comments.

Compare to 200702.



Scaling:

This workout should feel similar to a 5k run or row effort, and fall into a similar time domain. Intermediate athletes can do this workout as prescribed.

Beginner Option:

For time:

Run 800 meters

Row 1,000 meters

Run 800 meters

Mayhem Daily Wod - 211117

      What's Rich Doing:

4 Rounds 
30/24 Cal Bike Erg
15 Power Clean (115/80)
15 Shoulder to Overhead (115/80)
15 Pull Up
30/24 Cal Bike Erg
*Rest 4:00 between rounds.

 
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Mayhem Daily Wod - 211116

      Mayhem Gymnastics:

8 minutes AMRAP:
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders


*Scaled
8min AMRAP
10 deficit hspu from box
10 sec handstand hold against wall
50 double unders (OR 100 Single Unders)

 
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Tuesday 211116

Shoulder press 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Beginner Option:

Shoulder press 3-3-3-3-3-3-3-3-3-3 reps