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 (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read moreCrossFit WOD, March 10, 2023
Mayhem Affiliate 03/10/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10...
Read moreMayhem Affiliate 03/09/2023
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 Warmup -into- 8:00 AMRAP 30 sec machine 3 Bench Press (empty bar –...
Read moreTeens – Thu, Mar 9
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warmup -into- 6 min AMRAP 30 sec machine 3 Squat Cleans (empty bar – build across) Metcon (Time) Teams of 3 3 Rounds 24/18 Cal Bike, Row, or Ski* 21 Cleans (95/65)** *Each...
Read moreMayhem Affiliate Bodybuilding 3/9/2023
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...
Read moreCrossFit WOD, March 9, 2023
Mayhem Affiliate 03/09/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warmup<br />-into-<br />8:00 AMRAP<br />30 sec machine<br />3...
Read moreMayhem Affiliate 03/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 30 sec Assault Bike (easy) 20 sec Assault Bike (mod) 10 sec Assault Bike (hard) 5 Knees to Elbows 5 Back...
Read morePre Teens (8-12) – Wed, Mar 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 200m Run 100m Backward walk 15 Squats 10 Push Ups 5 Broad Jumps Skill We are working on power and being explosive. Athlete’s will hold dumbbells and begin with...
Read moreMayhem Affiliate Bodybuilding 3/8/2023
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 8, 2023
Mayhem Affiliate 03/08/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10:00 AMRAP<br />30 sec Assault Bike (easy)<br />20 sec Assault Bike (mod)<br />10 sec Assault Bike (hard)<br...
Read moreMayhem Affiliate 03/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build...
Read moreTeens – Tue, Mar 7
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warmup -into- 6 min AMRAP 5 Down Dog/Seal Pose Transitions 5 DB Squats (light weight – build across) 5 Hand Release Pushups Metcon (5 Rounds for time) 5 sets 10 Dumbbell...
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