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 3, 2022
Mayhem Affiliate 12/03/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7s<br />-into-<br />10 min AMRAP<br />30-sec row (easy)<br />30-sec row...
Read moreMayhem Affiliate 12/02/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 4:00 Row (slow and stead) -into- 2 sets: 10 Alternating V-ups 10 Hollow Rocks 10 Kip Swings 5 Hanging Knee Raises 2...
Read morePre Teens (8-12) – Fri, Dec 2
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Rounds 30 Mountain Climbers 20 Squats 10 Pushups 5 Bridge Stretches 150m Ski Skill Cleans Reviewing our cleans and adding a little weight compared to Wednesday Metcon (AMRAP...
Read moreMayhem Affiliate Bodybuilding 12/2/2022
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 2, 2022
Mayhem Affiliate 12/02/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />4:00 Row (slow and stead)<br />-into-<br />2 sets:<br />10 Alternating V-ups<br />10 Hollow Rocks<br />10...
Read moreMayhem Affiliate 12/01/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1 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...
Read moreTeens – Thu, Dec 1
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 15 sec Assault Bike (arms) 15 sec Assault BIke (legs) 4 D-Ball Squats 50 ft Bear Crawl 4 D-Ball Slams Metcon (3 Rounds for time) 3 sets: 15/12 Assault Bike 10 Dumbbell Squats...
Read moreMayhem Affiliate Bodybuilding 12/1/2022
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 1, 2022
Mayhem Affiliate 12/01/2022 CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6" target <h4>Malasadas (Open 12.1)</h4><p>Freedom (RX’d)<br />7:00 Amrap <br />Max Burpee...
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