Mayhem Daily Wod – 200718

Monday 220214

Monday 220214

For time:

10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

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Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders

Mayhem Daily Wod – 200410

AMRAP in 17 minutesFrom 0:00-5:00, AMRAP of:5 Single-Arm Thrusters (50/35 lb, right)5 Weighted Reverse Lunges (50/35 lb, right)5 Single-Arm Thrusters (50/35 lb, left)5 Weighted Reverse Lunges (50/35 lb, left)Rest 1 minuteFrom 6:00-11:00, AMRAP of:10 Single-Arm Thrusters (50/35 lb, right)10 Weighted Reverse Lunges (50/35 lb, right)10 Single-Arm Thrusters (50/35 lb, left)10 Weighted Reverse Lunges (50/35 lb, […]
AMRAP in 17 minutes
From 0:00-5:00, AMRAP of:
5 Single-Arm Thrusters (50/35 lb, right)
5 Weighted Reverse Lunges (50/35 lb, right)
5 Single-Arm Thrusters (50/35 lb, left)
5 Weighted Reverse Lunges (50/35 lb, left)
Rest 1 minute
From 6:00-11:00, AMRAP of:
10 Single-Arm Thrusters (50/35 lb, right)
10 Weighted Reverse Lunges (50/35 lb, right)
10 Single-Arm Thrusters (50/35 lb, left)
10 Weighted Reverse Lunges (50/35 lb, left)
Rest 1 minute
From 12:00-17:00, AMRAP of:
15 Single-Arm Thrusters (50/35 lb, right)
15 Weighted Reverse Lunges (50/35 lb, right)
15 Single-Arm Thrusters (50/35 lb, left)
10 Weighted Reverse Lunges (50/35 lb, left)

Saturday 240127

Saturday 240127

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

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Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

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Mayhem Daily Wod – 21716

Mayhem Daily Wod - 21716
Compete: 3 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50) 10 Single Arm Dumbbell Push Press (Right arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50) -rest 3 minutes-
3 Rounds 10 Single Arm Dumbbell Snatch (Left arm) (70/50) 50ft Handstand Walk 10 Single Arm Dumbbell Snatch (Right arm) (70/50) 50ft Handstand Walk -rest 3 minutes-
3 Rounds 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50) 50ft Handstand Walk 25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50) 50ft Handstand Walk
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