Mayhem Daily Wod - 22131
M30 4 Sets: 100m Run (as 4x25m shuttle sprint) 10 Burpees 10 Jumping Air Squats 100m Run (as 4x25m shuttle sprint) 10 Burpees 10 Jumping Air Squats -Rest 1:00 B/T Sets-
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Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 22131
M30 4 Sets: 100m Run (as 4x25m shuttle sprint) 10 Burpees 10 Jumping Air Squats 100m Run (as 4x25m shuttle sprint) 10 Burpees 10 Jumping Air Squats -Rest 1:00 B/T Sets-
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Feeks
Feeks
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
For Time:180 yard Shuttle Sprint *27 Burpees180 yard Shuttle Sprint21 Burpees180 yard Shuttle Sprint15 Burpees180 yard Shuttle Sprint9 Burpees180 yard Shuttle SprintShuttle Sprint:40 yards down/ 40 yards back30 down/ 30 back20 down/ 20 back(180 yards total)
For Time:
180 yard Shuttle Sprint *
27 Burpees
180 yard Shuttle Sprint
21 Burpees
180 yard Shuttle Sprint
15 Burpees
180 yard Shuttle Sprint
9 Burpees
180 yard Shuttle Sprint
Shuttle Sprint:
40 yards down/ 40 yards back
30 down/ 30 back
20 down/ 20 back
(180 yards total)
Mayhem Daily Wod - 21724
Mayhem BodyBuilding:
Barbell Bench Press
5 sets: 10 reps; increasing across sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alt. DB Tempo Bench + Double DB Bench
4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed).
*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB Incline Bench Press
4 sets: 10 reps; stay the same or increase across
*Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Barbell Skull Crushers
4 sets: 10-15 reps; same resistance across. Moderate weight
*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Seated Tricep DB French Press
4 sets: 12-15 reps; moderate loading
*Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Lower Body Push/Pull
Barbell Back Squat
5 sets: 10-12 Reps; increasing across sets
*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets
Barbell Deadlift
5 sets: 10-12 reps; increasing across sets
*Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
Elevated Heel Goblet Squat
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets
*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
Elevated Toe Double DB Romanian Deadlift
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets.
* Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
DB Walking Lunges
4 sets: 30 yd length; moderate loading. DB’s can be held in any fashion
*Focus: Find an area that 30yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.
Seated Barbell Calf Raise
4 sets: 15-20 reps; moderate loading
*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.
If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
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Mayhem Daily Wod - 21823
M30:
3 Sets:
30 Air Squats
10 Burpees
30 Jumping Air Squats
10 Burpees
-Rest 2 minutes between sets-
*BACKPACK OPTION:
3 Sets:
30 Backpack Back Squats
10 Lateral Burpees Over Backpack
30 Backpack Back Squats
10 Lateral Burpees Over Backpack
-Rest 2 minutes between sets-
"Chocolate Chip Cookie Dough Minimal"
3 Sets:
10 Double Dumbbell Front Squats (50s/35s)
10 Lateral Burpees Over Dumbbells
15 Double Dumbbell Thrusters (50s/35s)
10 Lateral Burpees Over Dumbbells
-Rest 2 minutes between sets-
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