Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit WOD, March 21, 2023
Mayhem Affiliate 03/21/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Crossover Symmetry Warmup or Banded 7’s<br />-into-<br />3 sets:<br />30 secbike<br />10 sec handstand...
Read moreMayhem Affiliate 03/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 3 Muscle Snatch (PVC-Empty bar) 3 Snatch Push press 3 Overhead Squats 3 Power Snatch 4...
Read moreTeens – Mon, Mar 20
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 4 Power Snatch (empty bar – build across) 4 Front Squats (empty bar – build across) 4 Kip Swings 4 Dynamic Squat Stretch Metcon (Time) 3 rounds 8 FrontSquats 24 Pull...
Read moreMayhem Affiliate Bodybuilding 3/20/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit WOD, March 20, 2023
Mayhem Affiliate 03/20/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />3 Muscle Snatch (PVC-Empty bar)<br />3 Snatch Push press<br...
Read moreMayhem Affiliate 03/20/2023
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 (Time) BikeErg Lactate Threshold 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2...
Read moreCrossFit WOD, March 19, 2023
Mayhem Affiliate 03/20/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) <p><strong>BikeErg Lactate Threshold</strong></p><p>4000m<br />4 Min at...
Read moreMayhem Affiliate 03/18/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts (each) 5 Tempo Push Ups...
Read moreMayhem Affiliate Bodybuilding 3/18/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit WOD, March 18, 2023
Mayhem Affiliate 03/18/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 rounds<br />1:00 Row<br />10 Single Arm Dumbbell Upright Row (each)<br />10 Suitcase Dumbbell Deadlifts (each)<br...
Read moreMayhem Affiliate 03/17/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- 3 sets: 1:00 Assault Bike 5 Front Squats (empty bar) 5...
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