Mayhem Affiliate 11/16/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />30-second Assault bike<br />5 Kettlebell Swings to Eye Level (focus on hip extension)<br />5 Hand Release...
Read moreMayhem Affiliate Bodybuilding 11/15/2022
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 11/15/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read moreTeens – Tue, Nov 15
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang...
Read moreCrossFit WOD, November 15, 2022
Mayhem Affiliate 11/15/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes...
Read moreMayhem Affiliate Bodybuilding 11/14/2022
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 11/14/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 8 min AMRAP 30 sec single/double unders 10 heel/toe rocks 3 inch worms...
Read moreTeens – Mon, Nov 14
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s Warm Up -into- 8 min AMRAP 30-sec single/double unders 10 heel/toe rocks 3-inch worms 10-sec handstand hold Metcon (3 Rounds for time) 3 Sets 2 Rounds 50’...
Read moreCrossFit WOD, November 14, 2022
Mayhem Affiliate 11/14/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />8 min AMRAP<br />30 sec single/double unders<br...
Read moreMayhem Affiliate 11/13/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 3 Sets 1 Min at RPE3...
Read moreCrossFit WOD, November 13, 2022
Mayhem Affiliate 11/13/2022 Warm-up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) <p>"BikeErg Lactate Threshold"</p><p>3 Sets <br />1...
Read moreMayhem Affiliate 11/12/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 1:00 Jump Rope -into- 3 sets 10 Ring Rows 10 Alternating V-Ups 10 Air Squats 2. Workout...
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