Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreTeens – Mon, Oct 31
Open Gym Strength and Conditioning – Teens Warm-up 8 min amrap: :30 sec standing Bike Erg 5 Wall Balls (as high as possible) 5 Kip Swings 5 Ring Rows Metcon (Time) 30 Ring Rows 75 Wall Balls 15 Burpee Pull Ups Squat Snatch (Every 1:00...
Read moreMayhem Affiliate 10/31/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (get the wheels turning) -into- 3 sets: 50m Run (build in pace) 5 Jumping Air Squats 5 Plate Floor...
Read moreMayhem Affiliate 10/30/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 10 Min at RPE5 -Rest...
Read moreCrossFit WOD, October 30, 2022
Mayhem Affiliate 10/30/2022 Warm-up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) <p>"BikeErg Lactate Threshold"</p><p>10 Min at RPE5<br />-Rest...
Read moreMayhem Affiliate Bodybuilding 10/29/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read morePre Teens (8-12) – Fri, Oct 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game into 3 Rounds 5 Monkey Hangs 10 Lunges 15 Sec plank Skill Kid’s Choice on a Skill to have a little fun today Metcon (AMRAP – Reps) 12 Min AMRAP...
Read moreMayhem Affiliate Bodybuilding 10/28/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreTeens – Thu, Oct 27
Open Gym Strength and Conditioning – Teens Warm-up 3 sets: 30 sec Row (easy pace) 20 sec Row (mod pace) 10 sec Row (hard pace) 5 GHD’s to parallel (focus on leg extension) 10 Single Arm Dumbbell Shoulder Press (each) Shoulder Press...
Read morePre Teens (8-12) – Wed, Oct 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 2:00 min Jog 5 Burpees 10 Squats Skill Front Squat- Adding some weight today. Metcon (AMRAP – Rounds and Reps) Cousin Itt 10 Min AMRAP 10- Front Squats 8- Burpees...
Read moreMayhem Affiliate Bodybuilding 10/26/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreTeens – Tue, Oct 25
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) Back Squat (Establish a 10RM in 10-12 minutes) * During build sets, don’t hit more than 5 reps at a...
Read more