WOD

Mayhem Affiliate 04/29/2023

Mayhem Affiliate 04/29/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7’s-into-3 sets:2 Zombie Rope Climbs2 Burpee Box Get Overs (low height, practice transition)5 Wall Ball Front Squats5 Wall Ball Push Press 2. Workout Prep1 set: (with a partner)1 Rope Climb (each)2 Burpee Box Get Overs (each)5 Wall Balls (each) Workout (Time) […]

Mayhem Affiliate 04/30/2023

Mayhem Affiliate 04/30/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 2 Min at RPE3 (or 75 RPM),1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-21 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-21 Min at RPE7 (or 95-100 […]

Mayhem Affiliate 05/01/2023

Mayhem Affiliate 05/01/2023 Warm-up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate1 Round Through10 yd walk on toes10 yd walk to toes backwards10 yd walk on heels10 yd walk feet turned out10 yd walk feet turned in10 yd lunge walk-arms locked out overhead10 yd lunge walk – torso twist towards forward leg10 yd butt kickers10 […]

Mayhem Affiliate 05/02/2023

Mayhem Affiliate 05/02/2023 Warm-up Warm-up 1. Movement Prep/Activation:3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer Exercises* 10 minutes with a PVC or Empty Barbell 2. Strength3×1 Snatch 3×3 Snatch Grip Deadlifts 3. Workout Prep3 sets:3 Deadlifts (build in weight)5 Double Dumbbell Strict Press5 Pike Push Ups3 Strict Handstand Push Ups Strength Snatch (Weight) 3 […]

Mayhem Affiliate 05/03/2023

Mayhem Affiliate 05/03/2023 Warm-up Warm-up 1. Movement Prep/Activation3 sets:1:00 Bike (increase pace across sets)10 Dynamic Squat Stretch5 Roll and Reach10 Iron Cross10 Scorpions 2. Workout Prep20 Secs at Set 1 Pace-rest 30 seconds-15 Secs at Set 2 Pace-rest 30 seconds-10 Secs at Set 3 Pace Workout Workout (15 Rounds for reps) Great Smoky Mountains Freedom […]

Mayhem Affiliate 05/04/2023

Mayhem Affiliate 05/04/2023 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer* 10 minutes with a PVC or Empty Barbell 2. Strength3×1 Power Clean3×1 Front Squat 3. Workout Prep1 set5 Wall Balls10 Double Unders1 Wall Walk Strength Power Clean (Weight) 3 Sets x 1 Power Clean @85-90% of 1RM Clean * […]

Mayhem Affiliate 05/05/2023

Mayhem Affiliate 05/05/2023 Warm-up Warm-up 1. Movement Prep/Activation20 PVC Pass Throughs10 PVC Around the Worlds (Left and Right)-into-3 sets (Empty Bar or PVC)10 Dynamic Squat Stretch5 Muscle Snatch5 Snatch Push Press5 Pressing Snatch Balance (My favorite) 2. StrengthWork up to a heavy complex in 5 working sets: 1 Snatch Grip Push Press (back rack) + […]

CrossFit – Sun, Apr 28

CrossFit – Sun, Apr 28 Workout Option 1 Passionfruit (Time) Freedom (RX’d)30-20-10Dumbbell Power Cleans (50s/35s)Burpee Over Dumbbells(KG conv: 22.5/15 DBs) Independence30-20-10Dumbbell Power Cleans (35s/25s)Burpee Over Dumbbells(KG conv: 15/10 DBs) Liberty20-15-10Dumbbell Power Cleans (light)Up Downs Target time: 6-8 minutes Time cap: 10 minutes Workout Option 2 Option 2: Zone 2/Recovery (Checkmark) You can use the first […]

CrossFit – Mon, Apr 29

CrossFit – Mon, Apr 29 Warm-up Warm-up 1. Movement Prep/Activation1 Round Through10 yd walk on toes10 yd walk to toes backwards10 yd walk on heels10 yd walk feet turned out10 yd walk feet turned in10 yd lunge walk-arms locked out overhead10 yd lunge walk – torso twist towards forward leg10 yd butt kickers10 yd high […]

CrossFit – Tue, Apr 30

CrossFit – Tue, Apr 30 Warm-up Warm Up 1. Movement Prep/ActivationBurgener Warm Up Clean + Skill Transfer (15:00)* 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 Ttimes through * Focus […]

CrossFit – Wed, May 1

CrossFit – Wed, May 1 Warm-up Warm Up 1. Movement Prep/Activation2 sets10 Banded Walk Forward10 banded Walks Backwards20 Side Steps -into-3 sets:8 Hang Alternating Dumbbell Snatch (light)8 Step Back Lunges3 Inch Worms30 Single Unders 2. Workout Prep2 sets:4 Dumbbell Snatch (build-in weight)4 Dumbbell Step back Lunges (build-in weight)1 Wall Walk10 Double Unders Workout The Search […]

CrossFit – Thu, May 2

CrossFit – Thu, May 2 Warm-up Warm Up 1. Movement Prep/ActivationEvery 45 seconds (5 sets)125m Row– into –3-4 sets (10:00 time cap)10 PVC pass-throughs5 Snatch Grip Deadlifts5 High Hang Muscle Snatch5 Snatch Push Press5 Power Snatch 2. StrengthEvery 1:00 (5:00) 5 Power Snatch (50-55%)(Singles)-rest 1:00-Every 1:00 (5:00) 3 Power Snatch (60-65%)(Singles)-rest 1:00- Every 30-seconds (5:00) […]

CrossFit – Fri, May 3

CrossFit – Fri, May 3 Warm-up Warm Up 1. Movement Prep/Activation1:00 Machine 20 Banded Pass Throughs20 Banded Shoulder Press-into-8:00 AMRAP3 Inch Worms6 Single Dumbbell Shoulder Press (each)10 Alternating V-Ups 2. Workout Prep2 sets:3 Dumbbell Shoulder Press (build in weight)3 Ring Dips Gymnastics Ring Dip Skill Review (Checkmark) Take 10-15 min to review ring dip form […]

CrossFit – Sat, May 4

CrossFit – Sat, May 4 Warm-up Warm Up 1. Movement Prep/Activation10:00 AMRAP1:00 Row10 Banded Pull Aparts10 Kip Swings10 Dumbbell Bench Press1 Zombie Rope Climb (Or 10 Ring Rows) 2. Workout Prep3 sets:5/4 Calorie Row5 Bench Press (build in weight)1 Bar Muscle Up (or 2 Chest to Bar/Pull-ups/Jumping Pull-ups)1 Rope Climb (half way) (or Zombie Rope […]

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