Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 3 Clean Deadlifts 3 Power Cleans 5 Alt. V-ups (each side) 5 Knees to Elbows 5 Updowns to Seal Pose Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3-6-9-12-15-18. . . Power...
Read moreMayhem Affiliate Bodybuilding 2/21/2023
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 02/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 5 Double Dumbbell Cleans (lightweight – focus on...
Read moreCrossFit WOD, February 21, 2023
Mayhem Affiliate 02/21/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP</p><ul><li>5 Double Dumbbell Cleans...
Read moreTeens – Mon, Feb 20
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds Rowing (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press Metcon (Time) 1000/800m Row 30...
Read moreMayhem Affiliate Bodybuilding 2/20/2023
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 02/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 3 Rounds ofRowling (10 rep Max Air Squat penalty) -into- 3 sets: 30-second single/double unders 10 Plate Toe Taps...
Read moreCrossFit WOD, February 20, 2023
Mayhem Affiliate 02/20/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />3 Rounds ofRowling<br />(10 rep Max Air Squat penalty)<br />-into-<br />3 sets:<br />30-second single/double...
Read moreCrossFit WOD, February 19, 2023
Mayhem Affiliate 02/19/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>"BikeErg Lactate Intervals"</strong></p><p>2 Sets<br...
Read moreMayhem Affiliate 02/18/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 Rounds 1 min Bike Erg* 10 sec transition 1 min Ski Erg* 10 sec transition 1 min Row* 10 sec transition *(30 sec...
Read moreMayhem Affiliate Bodybuilding 2/18/2023
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 18, 2023
Mayhem Affiliate 02/18/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2 Rounds<br />1 min Bike Erg*<br />10 sec transition<br />1 min Ski Erg*<br />10 sec transition<br />1 min...
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