Mayhem Affiliate 12/07/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br...
Read moreTeens – Tue, Dec 6
Open Gym Strength and Conditioning – Teens Warm up Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) Front Squat + Push Press + Push...
Read moreMayhem Affiliate 12/06/2022
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- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4...
Read moreMayhem Affiliate Bodybuilding 12/6/2022
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, December 6, 2022
Mayhem Affiliate 12/06/2022 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 />6:00 Amrap<br />5 Front Squats (empty...
Read moreTeens – Mon, Dec 5
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 3 sets 1:00 Jump Rope 5 Sit Ups + Knee Extension 5 Inch Worms: Metcon (12 Rounds for time) 6 Sets (1 Set every 2:30) 6 Shuttle Runs (50’) 12 Med Ball Sit Ups -Rest 5:00...
Read moreMayhem Affiliate 12/05/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 1:00 Jump Rope 5 Sit Ups + Knee Extension 5 Inch Worms: 2. Workout Prep 1 set: 1 Shuttle Run...
Read moreMayhem Affiliate Bodybuilding 12/5/2022
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, December 5, 2022
Mayhem Affiliate 12/05/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Machine<br />-into-<br />3 sets<br />1:00 Jump Rope<br />5 Sit Ups + Knee Extension<br />5 Inch...
Read moreMayhem Affiliate 12/04/2022
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” 4 Sets 2 Min at RPE4 (Seated) 4...
Read moreCrossFit WOD, December 4, 2022
Mayhem Affiliate 12/04/2022 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>4 Sets<br...
Read moreMayhem Affiliate 12/03/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10-sec...
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