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 View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211129
For Rounds/Reps (AMRAP)
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 … [Read more...] about Sunday 211128
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 … [Read more...] about Saturday 211127
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) Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211127
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 … [Read more...] about Friday 211126
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 … [Read more...] about Tuesday 211123
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 … [Read more...] about Saturday 211120
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) View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211116
Monday 211115
Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders ♀ 14-lb. ball ♂ 20-lb. ball Post rounds completed to comments. Compare to 180112. Scaling: Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders … [Read more...] about Monday 211115
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 View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21118