Compete: 2 - 2 - 2 - 3min of work -1min rest b/t sets- In each window perform 10 Clusters (155/105) -then- max reps Squat Snatch (155/105) View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21910
For Rounds/Reps (AMRAP)
Sunday 210905
Complete as many rounds as possible in 15 minutes: 25 toes-to-bars 50 burpees 75 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Post rounds completed to comments. Scaling: This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest. Intermediate Option: Complete as many rounds as … [Read more...] about Sunday 210905
Friday 210903
Complete as many rounds as possible in 12 minutes of: 2 power snatches 4 power cleans 60 double-unders ♀ 105 lb. ♂ 155 lb. Post rounds completed to comments. Scaling: This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power … [Read more...] about Friday 210903
Mayhem Daily Wod – 21830
M30: AMRAP 10:00 10 Burpees 20 Cossack Squats 30 Stepback Lunges "The Temple of Doom Minimal" AMRAP 10:00 10 Dumbbell Facing Burpees 20 Alternating Hang Dumbbell Snatches (50/35) 30 Air Squats Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21830
Mayhem Daily Wod – 21824
M60: AMRAP 4 Minutes 50 Double Unders 10 Power Clean and Jerks (95/65) -Rest 4 Minutes- AMRAP 4 Minutes 50 Double Unders 10 Power Snatches (95/65) Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21824
Friday 210820
Complete as many rounds as possible in 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. ♀ 20-in. box, 155 lb. ♂ 24-in. box, 225 lb. Post reps completed to comments. Compare to 200116. Scaling: For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack … [Read more...] about Friday 210820
Thursday 210819
Complete as many rounds as possible in 20 minutes of: 15-ft. rope climbs, 2 ascents 20 single-leg squats, alternating 40 double-unders Post rounds completed to comments. Compare to 151217. Scaling: Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as … [Read more...] about Thursday 210819
Mayhem Daily Wod – 21816
M30: AMRAP 15:00 30 Sit Ups 30 Air Squats 30 Alternating Leg V-Ups 30 Air Squats "Roses Minimal" AMRAP 15:00 30 Sit Ups 20 Single Dumbbell Thrusters *Right Arm (50/35) 30 Alternating Leg V-Ups 20 Single Dumbbell Thrusters *Left Arm (50/35) Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21816
Mayhem Daily Wod – 21813
Scaled: AMRAP 5 Minutes 10/8 Calorie Row 10 Alternating Dumbbell Clean and Jerk (35/20) -Rest 3 MInutes- AMRAP 5 Minutes 10/8 Calorie Row 6 Burpee Over Rower View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21813
Tuesday 210810
Complete as many rounds as possible in 10 minutes of: 10 dumbbell hang power cleans 10 push-ups on dumbbells ♀ 45-lb. DBs ♂ 70-lb. DBs Post rounds completed to comments. Scaling: This couplet will tax your upper body. Choose weights that allow you to complete the set of 10 hang power cleans unbroken when fresh. Intermediate Option: Complete as many rounds as possible … [Read more...] about Tuesday 210810