Mayhem Affiliate 02/25/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6:00 AMRAP</p><ul><li>30-sec bike erg (easy pace)</li><li>5...
Read moreMayhem Affiliate 02/24/2023
Open Gym Strength and Conditioning – CrossFit () Open Workout 23.2 Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read morePre Teens (8-12) – Fri, Feb 24
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds :30 Max Squats :30 Plank :30 Push Ups Skill Rope Climbs A little more Rope Climb practice Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 5- Front Squats 10...
Read moreMayhem Affiliate Bodybuilding 2/24/2023
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 moreCrossFit WOD, February 24, 2023
Mayhem Affiliate 02/24/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10:00 AMRAP</p><ul><li>:30 sec Ski</li><li>5 Russian KB Swings</li><li>5 Strict...
Read moreTeens – Thu, Feb 23
Open Gym Strength and Conditioning – Teens Warm-up 10 min AMRAP 30 sec Assault Bike 30 sec Runner 5 synchro burpees to plate 3 Sandbag Cleans Metcon (Time) Teams of 3 3 rounds 24/20 cal RunAND Assault Bike* 24 Burpees to 10lb Hi-Temp...
Read moreMayhem Affiliate 02/23/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 10:00 AMRAP 30-second Row 30-second Knee Plank 5 Deadlifts (empty bar – build across) 2. Strength Prep: Athletes...
Read moreCrossFit WOD, February 23, 2023
Mayhem Affiliate 02/23/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />10:00 AMRAP</p><ul><li>30-second Row</li><li>30-second Knee Plank</li><li>5 Deadlifts (empty...
Read morePre Teens (8-12) – Wed, Feb 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 5- PVC High Pulls 10- Lunges 20- Mountain Climbers Skill Rope Climbs We are going to work on the leg wraps for rope climbs Metcon (AMRAP – Rounds and Reps)...
Read moreMayhem Affiliate Bodybuilding 2/22/2023
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 moreMayhem Affiliate 02/22/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps...
Read moreCrossFit WOD, February 22, 2023
Mayhem Affiliate 02/22/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />4 sets<br />Tabata Row (20 seconds on/10 seconds off)<br />- into -<br />3-4 sets (10:00 time...
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