WOD

WOD for Monday, September 26th 2022

Monday, September 26th 2022 Warm-up A. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises * bent over* B. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False grip ring row […]

WOD for Tuesday, September 27th 2022

Tuesday, September 27th 2022 Warm-up A. General EMOM x 3 @increasing intensity -30sec Ski/Bike/Row/Run/Mountain climbers -15sec Downward dog B. Activation 1 set – 8 alternating Bird Dogs – 8 pausing ring rows* – 8 hollow rocks – 8 Behind the neck prone pvc press *pause 2sec when chest reaches knuckles C. Specific Progression 5 min […]

WOD for Wednesday, September 28th 2022

Wednesday, September 28th 2022 Warm-up A. General 400m run 10 wallballs 5/5 suitcase deadlift B. Mobility Banded med ball T spine Mobility 60s C. Specific 3 RDL 3 Tempo hang clean high pulls 3 Hang muscle clean 3 Hang power clean 5 Front Squats Weightlifting Metcon (Weight) 5 unbroken sets for max load 12 Deadlifts […]

WOD for Thursday, September 29th 2022

Thursday, September 29th 2022 Warm-up A. General Amrap 5 30sec Row/Bike/Ski 10 curtsy lunges B. Specific 2 sets 7/7 Banded monster walks 6 x 90/90 hip rotations 5 jumping back squat @4sec eccentric Weightlifting Back Squat (3-4 x 8 @78% + 4 sec eccentric) TC: 20 min Score: Weight Scaling Options Beginner 3×8 @ weight […]

WOD for Friday, September 30th 2022

Friday, September 30th 2022 Warm-up A. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Alternating Box Y raises 5/5 Single arm banded straight arm lat pull down B. Specific EMOM 6 Min 1- 10 straight arm banded lat pull downs Min 2- […]

WOD for Saturday, October 1st 2022

Saturday, October 1st 2022 Warm-up A. General Bike/Row/Run/Ski 5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing B. Mobility PNF hamstring stretch 5x – 7 seconds contraction pushing against the band with your foot – 7 seconds stretch, pulling your foot back with the band C. Activation 3 rounds 50ft Plate Overhead Walking […]

WOD for Sunday, October 2nd 2022

Sunday, October 2nd 2022 Warm-up A. Activation 3 sets 5/5 Single arm DB floor press 3 Dynamic push-ups 5/5 Single leg hip thrusts @ ascending *DB in lap B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Gymnastics Specific Take 5 […]

Mayhem Affiliate 09/24/2023

Mayhem Affiliate 09/24/2023 Workout Option 1 Workout 1 (8 Rounds for reps) Thai Curry Freedom (RX’d)Every 2:00 (8 sets)12 Box Jump Overs (24/20)16 Wall Ball Sit Ups (20/14)(KG conv: 9/6 WB) IndependenceEvery 2:00 (8 sets)12 Box Jump Overs (20/16)16 Wall Ball Sit Ups (14/10)(KG conv: 6/4 WB) LibertyEvery 2:00 (8 sets)12 Box Step Ups (20/16)16 […]

Mayhem Affiliate 09/25/2023

Mayhem Affiliate 09/25/2023 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes, 2-3 times through * […]

Mayhem Affiliate 09/26/2023

Mayhem Affiliate 09/26/2023 Warm-up Warm-up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s Warm Up-into-6:00 AMRAP5 Step Back Lunges (each side – build across)3 Inch Worms3 reps of Half-Wall Walks with 5-sec hold at the halfway point on the wall 2. Workout Prep2 sets:4 Single Dumbbell Alternating Step Back Lunges (build-in weight)1 Wall Walk Workout Workout […]

Mayhem Affiliate 09/27/2023

Mayhem Affiliate 09/27/2023 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes, 2-3 times through* Focus on footwork […]

Mayhem Affiliate 09/28/2023

Mayhem Affiliate 09/28/2023 Warm-up Warm-up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo Warmup-into-6:00 AMRAP30-second Air Bike10 Suitcase Sit Ups8 Alternating Dumbbell Snatches (light weight, practice the transition) 2. Workout Prep3 sets:5/4 Calorie Air Bike (build in pace)3 V-Ups4 Alternating Dumbbell Snatch (build in weight) Workout Workout (2 Rounds for reps) French Fried […]

Mayhem Affiliate 09/29/2023

Mayhem Affiliate 09/29/2023 Warm-up Warm-up 1. Movement Prep/ActivationHip Halo Warm Up-into-3 sets:10 Box Step Ups10 Deadbugs30-Second Knee Plank5 Back Squats (Build in weight, stay light) 2. StrengthHeavy 10-rep Back Squat 3. Workout PrepWith Partner:3 sets:4 Box Step Ups (each)1 Sandbag Clean (build in weight) Strength/Accessory Back Squat (Weight) Back Squat– Heavy 10 rep (10-12 minutes) […]

Mayhem Affiliate 09/30/2023

Mayhem Affiliate 09/30/2023 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine-into-Banded 7’s + Hip Halo-into-10:00 Amrap100m Run (build in pace)5 Wall Ball Front Squats5 Wall Ball Push Press5 Pike Push Ups10 Deadbugs 2. Workout Prep2 sets: (with partner)100m Partner Run 5 Synchro Wall Balls2 Handstand Push Ups (each) Workout Workout (Time) Potato Salad Freedom (RX’d)Teams of 2200m […]

WOD