Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm Up -into- 8:00 Amrap 30-sec bike erg (easy) 20-sec bike erg (mod) 10-sec bike erg (high) 10 plate toe...
Read moreMayhem Affiliate Bodybuilding 2/28/2023
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 – Tue, Feb 28
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec row (easy) 20 sec row (mod) 10 sec row (high) 10 plate toe taps (each side) 5 Box Jumps (practice transition over box) 4 alt. Dumbbell Snatches Metcon (5 Rounds for reps)...
Read moreCrossFit WOD, February 28, 2023
Mayhem Affiliate 02/28/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo Warm Up<br />-into-<br />8:00 Amrap<br />30-sec bike erg (easy)<br />20-sec bike erg (mod)<br...
Read moreMayhem Affiliate 02/27/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 30/24 Calorie Machine (3:00 Time Cap) -into- 8:00 Amrap 30 sec single/double unders 5 Deadlifts (empty bar –...
Read moreMayhem Affiliate Bodybuilding 2/27/2023
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, Feb 27
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec single/double unders 5 Clean and Jerks (empty bar – build across) 5 Up Downs to Seal Pose 10 Lateral Bar Hops Metcon (Time) 4 sets 50 Jump Ropes 10 Clean and Jerks...
Read moreCrossFit WOD, February 27, 2023
Mayhem Affiliate 02/27/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />30/24 Calorie Machine (3:00 Time Cap)<br />-into-<br />8:00 Amrap<br />30 sec single/double unders<br />5...
Read moreMayhem Affiliate 02/26/2023
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 (3 Rounds for calories) Ski/Row and Bike Workouts 3 Sets 500m Row or Ski at RPE7 1...
Read moreCrossFit WOD, February 26, 2023
Mayhem Affiliate 02/26/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (3 Rounds for reps) <p><strong>Ski/Row and Bike Workouts</strong></p><p>3 Sets<br...
Read moreMayhem Affiliate 02/25/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6:00 AMRAP 30-sec bike erg (easy pace) 5 Sandbag Squats (lightweight) 10-sec Sandbag Front Hold...
Read moreMayhem Affiliate Bodybuilding 2/25/2023
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