Mayhem Affiliate 04/22/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />10:00 Amrap<br />10 Walking Lunges + Torso Twist<br />10 Plate Hops<br />10...
Read moreMayhem Affiliate Bodybuilding 4/21/2023
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, April 21, 2023
Mayhem Affiliate 04/21/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />20 PVC Pass Throughs<br />10 PVC Around the Worlds (Left and Right)<br />-into-<br />3 sets (Empty Bar or PVC)<br...
Read moreMayhem Affiliate 04/20/2023
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 (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read moreMayhem Affiliate Bodybuilding 4/20/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreCrossFit WOD, April 20, 2023
Mayhem Affiliate 04/20/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes...
Read moreMayhem Affiliate Bodybuilding 4/19/2023
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, April 19, 2023
Mayhem Affiliate 04/19/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30-sec ski (easy)<br />20-sec ski (mod)<br />10-sec ski...
Read moreCrossFit WOD, April 18, 2023
Mayhem Affiliate 04/18/2023 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 moreCrossFit WOD, April 17, 2023
Mayhem Affiliate 04/17/2023 Warm-up <p>**1. Movement Prep/Activation and Increasing Heart Rate**<br /><br />Crossover Symmetry Warm-up or Banded 7’s<br />-into-<br />1 Round Through<br />10 yd walk on...
Read moreCrossFit WOD, April 16, 2023
Mayhem Affiliate 04/16/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>BikeErg Lactate Threshold</strong></p><p><br />6x (2 Min 30...
Read moreMayhem Affiliate 04/15/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run together (workout pace) 5 Kettlebell Swings (each)...
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