Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 6 min AMRAP :30 Echobike 10 plate toe taps (each side) 2x25ft shuttle...
Read moreMayhem Affiliate Bodybuilding 12/28/2022
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 – Tue, Dec 27
Open Gym Strength and Conditioning – Teens Warm-up Tabata Assault Bike (10 sets) 20 seconds on/10 seconds off Metcon (AMRAP – Rounds and Reps) 8:00 Amrap 8 Dumbbell Deadlifts (35s/25s) 8 Dumbbell Front Squats (35s/25s) 8 Dumbbell...
Read moreMayhem Affiliate Bodybuilding 12/27/2022
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 moreMayhem Affiliate 12/27/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops –...
Read moreCrossFit WOD, December 27, 2022
Mayhem Affiliate 12/27/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />2:00 Machine<br />-into-<br />2 sets (empty bar)<br />5 Clean Grip Deadlifts<br />5 High Pulls<br />5...
Read moreTeens – Mon, Dec 26
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s with Hip Halo Warmup -into- 3 sets 30-second Knee Plank (elbows) 5 Snatch Push Press 5 Overhead Squats * Start with a PVC Pipe and progress to an...
Read moreMayhem Affiliate Bodybuilding 12/26/2022
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 moreMayhem Affiliate 12/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s with Hip Halo Warmup -into- 3 sets 30-second Knee Plank (elbows) 5 Snatch Push...
Read moreCrossFit WOD, December 26, 2022
Mayhem Affiliate 12/26/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s with Hip Halo Warmup<br />-into-<br />3 sets<br />30-second Knee Plank...
Read moreMayhem Affiliate 12/25/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 2 Sets: 1 Min Hard (95-105...
Read moreCrossFit WOD, December 25, 2022
Mayhem Affiliate 12/25/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>"BikeErg Lactate Threshold"</strong></p><p>2...
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