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 7, 2023
Mayhem Affiliate 03/07/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />5 Inch Worms<br />10 Suitcases<br />10 Iron Cross<br...
Read moreMayhem Affiliate 03/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets...
Read moreTeens – Mon, Mar 6
Open Gym Strength and Conditioning – Teens Warm-up Crossover symmetry Warmup -into- 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk...
Read moreMayhem Affiliate Bodybuilding 3/6/2023
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 6, 2023
Mayhem Affiliate 03/06/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))<br />- into -<br />3-4 sets (10:00...
Read moreCrossFit WOD, March 5, 2023
Mayhem Affiliate 03/05/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) <p><strong>Ski/Row and Bike Workouts</strong></p><p>2x (600m Row or Ski at RPE5, 1...
Read moreMayhem Affiliate 03/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Workout (4 Rounds for time) White Chocolate Macadamia Nut Freedom (RX’d) 4 sets (1 Set every 6 Minutes) 15/12...
Read moreMayhem Affiliate Bodybuilding 3/4/2023
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, March 4, 2023
Mayhem Affiliate 03/04/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Jump Rope (single unders or Bike)<br />-into-<br />3 sets<br />50ft Double Dumbbell Overhead Carry (light)<br...
Read moreMayhem Affiliate 03/03/2023
Open Gym Strength and Conditioning – CrossFit () 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 Forward/Backwards Walk R/L *...
Read moreMayhem Affiliate Bodybuilding 3/3/2023
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