Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- Every minute (7:00) 8 Dual DB Deadlifts 4 Box Step Ups 5/4 Calorie Row 2. Workout Prep 2 sets...
Read moreCrossFit WOD, December 10, 2022
Mayhem Affiliate 12/10/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />Every minute (7:00)<br />8 Dual DB Deadlifts<br />4 Box Step Ups<br />5/4...
Read morePre Teens (8-12) – Fri, Dec 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 Jump Squats 5 Pushups 5 Supermans 5 Burpee Skill Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3 Snatch 6 OVHD Squats 9 Box Jumps
Read moreMayhem Affiliate Bodybuilding 12/9/2022
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 12/09/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 30-second Bike (build in pace) 5 Front Squats (empty...
Read moreCrossFit WOD, December 9, 2022
Mayhem Affiliate 12/09/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo + Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />30-second Bike (build in...
Read moreTeens – Thu, Dec 8
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 3 sets: 10 PVC Pass throughs 5 Kip Swings 5 Low Box Jumps 10 Sit Ups Metcon (6 Rounds for time) 6 sets: (Every 3:00) 10 Toes to Bar 10 Box Jump Overs (20/16) 10 Pull...
Read moreMayhem Affiliate 12/08/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets: 10 PVC Pass throughs 5 Kip Swings 5 Low Box Jumps 10 Sit Ups 2. Workout Prep 1 set: 3 Toes...
Read moreCrossFit WOD, December 8, 2022
Mayhem Affiliate 12/08/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Machine<br />-into-<br />3 sets:<br />10 PVC Pass throughs<br />5 Kip Swings<br />5 Low Box...
Read morePre Teens (8-12) – Wed, Dec 7
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 100M Run 30 Jumping Jacks 100M Run 15 Squats 100M Run 10 Passthroughs Skill Power Clean Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 7 Power Cleans 7 Push Ups 7 Hollow...
Read moreMayhem Affiliate 12/07/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 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 Barbell *...
Read moreMayhem Affiliate Bodybuilding 12/7/2022
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 more