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For Rounds/Reps (AMRAP)

Mayhem Daily Wod – 21531

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M30 800m Run Directly into, AMRAP 10 Minutes: 10 Table Rows or 5/5 Bent Over Single Arm Rows 10 Push Ups 15 Air Squats @10 Minute mark, 800m Run *Wear a 20/14# vest "M30 Minimal Murph": 800m Run Directly into, AMRAP 15 Minutes: 5 Strict Pull Ups or 5/5 Lawnmower Rows (50/35) 10 Push Ups 15 Air Squats @15 Minute mark, 800m Run *Wear a 20/14# vest Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21531

Wednesday 210526

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Complete as many rounds as possible in 20 minutes of: 21 bench presses 21 L pull-ups ♀ 95 lb. ♂ 135 lb. Post rounds completed to comments. Compare to 141014. Scaling: Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh. Intermediate Option: Complete as many rounds as possible in 20 minutes of: 21 bench presses 21 … [Read more...] about Wednesday 210526

Mayhem Daily Wod – 21517

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AMRAP 15 Minutes 25 Strict Pull Ups Or Table Rows Or Bent Over Object Rows (Each Arm) 50 push ups 100 air squats BACKPACK OPTION: AMRAP 15 Minutes 25 Bent Over Backpack Rows 50 Backpack Push Ups 100 Backpack Back Squats *All with a 20#/14# Backpack or Vest View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21517

Saturday 210515

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Complete as many rounds as possible in 8 minutes of: 10 deadlifts 30-ft. burpee broad jump ♀ 155 lb. ♂ 225 lb. Post time to comments. Scaling: This workout is moderately heavy and quick. Choose a deadlift load that is challenging but allows you to complete the reps in an unbroken set when fresh. Similarly, consider burpee modifications that allow you to move fast and take … [Read more...] about Saturday 210515

Mayhem Daily Wod – 21513

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Mayhem Aerobic Capacity Row "Lactate Threshold" Workout 8min interval, no rest, 30sec sprint rest 5min 6min interval, no rest, 30sec sprint rest 5min 4min interval, no rest, 30sec sprint rest 5min 2min interval, no rest, 30sec sprint *Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast & 80sec at easy. **Example: the first 8min is 4 … [Read more...] about Mayhem Daily Wod – 21513

Mayhem Daily Wod – 21512

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M30 3 Sets: 1:00 Max Mountain Climbers 1:00 Max Alternating Jumping Lunges 1:00 Max Box/Chair Step Ups 1:00 Max Chair Dips 1:00 Rest "Opie Minimal": 3 Sets: 1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s) 1:00 Max Alternating Jumping Lunges 1:00 Max Double Dumbbell Box Step Overs (50s/35s) 1:00 Max Strict Handstand Push Ups 1:00 Rest Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21512

Tuesday 210511

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For max reps of each: 5 min. of double-unders 5 min. of clean and jerks 3 min. of double-unders 3 min. of clean and jerks 1 min. of double-unders 1 min. of clean and jerks ♀ 65 lb. ♂ 95 lb. Post reps to comments. Compare to 071202. Scaling: Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those … [Read more...] about Tuesday 210511

Monday 210510

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Complete as many rounds as possible in 20 min. of: 25-cal. row 25 hip extensions 25 GHD sit-ups Post rounds completed to comments. Compare to 181022. Scaling: This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up … [Read more...] about Monday 210510

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