WOD's

Mayhem Affiliate 06/06/2023

Warm-up

Hinshaw Warm Up

Workout

Workout (10 Rounds for reps)

Big Bird

Freedom/Independence/Compete:
10x100m Sprint
-Every 3:00-

Skills and Drills

Metcon (Checkmark)

Rope Climbs: Week 6 Day 1

Advanced:
Every minute (10:00)
2 Rope Climbs

Intermediate:
Every minute (10:00)
1 Rope Climb

Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs

Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.

Mobility

Mobility (Checkmark)

<ul><li>1 min Calf Smash (each)</li><li>1 min Foam roll Hamstrings</li><li>1 min Barbell quad smash (each side)</li></ul>

Mayhem Affiliate 06/07/2023

Warm-up

Hip Halo Warm up
-into-

3 sets:
30s Assault Bike
4 Step Ups
4 Box Jumps
5 Straight Leg Sit Up
5 Bench Press (empty bar - build across sets)

Strength

Bench Press (Weight)

Build to a heavy single in 10-12 minutes. Rest as needed between sets.

Max Height Box Jump (Distance)

Max Height Box Jump

Box Jump: Max Height

Workout

Workout (AMRAP - Rounds and Reps)

Cookie Monster

Freedom (RX'd)
15:00 Amrap
300/250m Row
15 Hang Power Snatch (34/25)
15 Push Ups

Independence
15:00 Amrap
250/225m Row
15 Hang Power Snatch (30/20)
10 Push Ups

Affiliate Compete
15:00 Amrap
300/250m Row
15 Hang Power Snatch (43/30)
20 Push Ups

Mobility

Mobility (Checkmark)

<ul><li>1 min lying 90/90 hip stretch (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>

Mayhem Affiliate 06/08/2023

Warm-up

Hip Halo Warm up
-into-

3 sets:
:20 Up Downs --> Burpees (2nd)
10/10 Single Arm Shoulder Press
5 Deadlifts (empty bar - build across sets)

Strength

Deadlift (Weight)

Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets

Strict Handstand Push up (Find a max set of strict handstand push-ups)

Workout

Workout (Time)

Count von Count

Freedom (RX'd)
3 Rounds
24 Single Dumbbell Step Up (22.5/15)(50cm)
12 Burpees
6 Wall Walks

Independence
3 Rounds
24 Single Dumbbell Step Up (15/10)(50cm)
12 Burpees
4 Wall Walks

Affiliate Compete
3 Rounds
18 Double Dumbbell Step Up (22.5/15)(50cm)
12 Burpees to Bar
6 Wall Walks

Mobility

<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>

Mayhem Affiliate 06/09/2023

Warm-up

Banded 7s
-into-

Hip Halo Warmup
-into-

4 min AMRAP
30s single/doubles
3 Front Squat (empty bar - build across)
3 Shoulder to Overhead (empty bar - build across)
3 Thrusters (empty bar - build across)
5 Kip Swings
5 Bent Over Barbell Rows (empty bar - build across)

Workout

Workout (2 Rounds for reps)

Bert & Ernie

Freedom (RX'd)
2 sets:
20 Pull-Ups
15 Thrusters (43/30)
100 Double Unders
15 Thrusters
20 Pull-Ups
-Rest 5 minutes between sets-

Independence
2 sets:
15 Pull-Ups
15 Thrusters (35/25)
75 Double Unders
15 Thrusters
15 Pull-Ups
-Rest 5 minutes between sets-

Affiliate Compete
2 sets:
15 Chest to Bar Pull Ups
15 Thrusters (43/30)
100 Double Unders
15 Thrusters
15 Chest to Bar Pull Ups
-Rest 5 minutes between sets-

Accessory

Mayhem Mini-Pump –Core (Checkmark)

3 rounds:

15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30m Isolateral DB Farmers Carry (left)
30m Isolateral DB Farmers Carry (right)

*Rest 2 minutes b/t rounds

Mobility

<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>

Mayhem Affiliate 06/10/2023

Warm-up

1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo
-into-
3 sets
30-second Row (build in pace)
10 Deadbugs
10 Downward Dog to Seal Pose
2 Sandbag Cleans (light) or Power Clean

2. Workout Prep
2 sets:
5/4 Calorie Row
1 Sandbag Clean (build-in weight) or Power Clean

Workout

Workout (10 Rounds for reps)

Oscar the Grouch

Teams of 2 - alternate full rounds

Freedom (RX'd)
10 ROUNDS
15/12 Calorie Row
4 Sandbag Cleans (70/48) Or Power Clean (83/56)
12/10 Calorie Row
3 Sandbag Cleans or PC
9/8 Calorie Row
2 Sandbag Cleans or PC

Independence:

10 ROUNDS
15/12 Calorie Row
4 Power Cleans (70/48)
12/10 Calorie Row
3 Power Clean
9/8 Calorie Row
2 Power Clean

Affiliate Compete

Sandbag: 90/70kg or 102/70 Power Clean

Cap 4min/Round - Total 40min

Mayhem Affiliate 06/11/2023

Workout Option 1

Workout 1 (Time)

Elmo

Freedom (RX'd)
3 Rounds
30 Dumbbell Bench Press (50s/35s)
30 Toes to Ring (or Toes to Bar)
(KG conv: 22.5/15)

Independence
3 Rounds
30 Dumbbell Bench Press (35s/25s)
20 Toes to Ring (or Toes to Bar)
(KG conv: 15/10)

Liberty
3 Rounds
20 Dumbbell Bench Press (light)
20 Hanging Knee Raises

Target time: 8-10 minutes
Time cap: 15 minutes

Workout Option 2

Warm-up

Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

Workout 2 (Distance)

BikeErg Lactate Threshold

5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2
*No rest between sets.

-Rest 1 Min-

4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D9 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D10 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)

-Rest 1 Min-

5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2 (Any RPM)
*No rest between sets.
Total: 30 Min

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