Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7s -into- 6 min AMRAP 30 sec single/double unders 10 Ankle Circles (each direction –...
Read moreMayhem Affiliate Bodybuilding 11/23/2022
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 23, 2022
Mayhem Affiliate 11/23/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7s<br />-into-<br />6 min AMRAP<br />30 sec single/double unders<br />10 Ankle...
Read moreMayhem Affiliate 11/22/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min AMRAP 30 sec ski (easy) 20 sec ski (mod) 10 sec ski (hard) 10 Plate Toe Taps (each side) 2 Box Steps-Ups (each...
Read moreMayhem Affiliate Bodybuilding 11/22/2022
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 22, 2022
Mayhem Affiliate 11/22/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />8 min AMRAP<br />30 sec ski (easy)<br />20 sec ski (mod)<br />10 sec ski (hard)<br />10 Plate Toe Taps (each...
Read moreMayhem Affiliate 11/21/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec bike 5 jumping air squats 4 Single Arm Dumbbell Deadlift (each side) 4 Single...
Read moreMayhem Affiliate Bodybuilding 11/21/2022
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 21
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warmup -into- 6 min AMRAP 30 sec bike erg 5 jumping air squats 4 Single Arm Dumbbell Deadlift (each side) 4 Single Arm Dumbbell Hang Snatch (each side) 4 Alt. Dumbbell Snatch...
Read moreCrossFit WOD, November 21, 2022
Mayhem Affiliate 11/21/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec bike <br />5 jumping air squats<br />4...
Read moreMayhem Affiliate 11/20/2022
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” 3 Rounds 7x (20 Sec at RPE7.5...
Read moreCrossFit WOD, November 20, 2022
Mayhem Affiliate 11/20/2022 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>3...
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