Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Rounds 7 Push Ups 14 Squats 7 Sit Ups 14 Arm Circles Skill Broad Jumps We are working on explosive power. Step 1:Stand with your feet shoulder-width apart. Arms up in...
Read moreCrossFit WOD, March 3, 2023
Mayhem Affiliate 03/03/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />7 min AMRAP<br />30-sec jump rope (singles or doubles)<br />5 Deadbugs (each side)<br />5 Single Dumbbell Deadlift...
Read moreMayhem Affiliate 03/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Assault Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – into – 3-4 sets (10:00 time...
Read moreTeens – Thu, Mar 2
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec Bike erg 5 Ring Rows 10 Seated PVC Pipe Pull-Downs 3 Wall ball Squats 3 Wall ball Push press (no squat) 3 Wall balls Metcon (4 Rounds for reps) 4 Sets 2:30 AMRAP 400/300m...
Read moreCrossFit WOD, March 2, 2023
Mayhem Affiliate 03/02/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Tabata Assault Bike (8 sets)<br />* 20 seconds (moderate/10 seconds (recovery) *<br />- into -<br />3-4 sets (10:00...
Read moreMayhem Affiliate 03/01/2023
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- 6:00 Amrap 30-sec row (easy) 20-sec row (mod) 10-sec row (high) 5 DB Squat...
Read moreMayhem Affiliate Bodybuilding 3/1/2023
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 morePre Teens (8-12) – Wed, Mar 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Mins Jump Rope into 3 Rounds 8 Monkey Hangs 8 Inch Worms(NO PUSH UP) 8 Jumping Lunges Skill We will be working on Toes to Bar and Hanging Knee Raises Working on Kips to create...
Read moreCrossFit WOD, March 1, 2023
Mayhem Affiliate 03/01/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Or Banded 7’s<br />-into-<br />6:00 Amrap<br />30-sec row (easy)<br />20-sec row...
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