Open Gym Strength and Conditioning – CrossFit Warm-up Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty...
Read morePre Teens (8-12) – Wed, Nov 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 500m Bike 20-15-10 Jumping Jacks Squats Toe Touches Arm Circles Skill Hang Cleans Working on some hang cleans from the high hang Metcon (Time) Cash In: 20 Burpees 4 Rounds 10...
Read moreMayhem Affiliate Bodybuilding 11/30/2022
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 moreCrossFit WOD, November 30, 2022
Mayhem Affiliate 11/30/2022 Warm-up <p>Hour (Everything Included)<br /><br />1. Movement Prep/Activation and Increasing Heart Rate<br />Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br />*...
Read moreMayhem Affiliate 11/29/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each...
Read moreMayhem Affiliate Bodybuilding 11/29/2022
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 moreTeens – Tue, Nov 29
Open Gym Strength and Conditioning – Teens Warm-up 10 min AMRAP 8 Heel Toe Rocks 8 Plate Toe Taps (each side) 4 Box Steps Ups (total) 4 Box Jumps (practice multiple heights) 4 Hang DB Power Snatches Metcon (AMRAP – Rounds and Reps)...
Read moreCrossFit WOD, November 29, 2022
Mayhem Affiliate 11/29/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Burgener Warm Up Clean + Skill Transfer (15:00)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5...
Read moreMayhem Affiliate Bodybuilding 11/28/2022
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 – Mon, Nov 28
Open Gym Strength and Conditioning – Teens Warm-up 10 min amrap: 1 min Row 5 Wall Ball Squats 5 Wall Ball Push Press 3 Wall Ball Thrusters 5 Step back Lunges (each leg) Metcon (4 Rounds for time) 4 sets (New set every 5:00) 16/12 Calorie...
Read moreMayhem Affiliate 11/28/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC OVHS -into- 6 min AMRAP 30-sec assault bike 5 Wall ball...
Read moreCrossFit WOD, November 28, 2022
Mayhem Affiliate 11/28/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />2 sets<br />10 PVC Pass Throughs<br />5 PVC OVHS<br />-into-<br...
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