Mayhem Affiliate 09/14/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time...
Read moreMayhem Affiliate 09/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 3 Inch Worm + 6 Shoulder Taps 30 Single Unders 5 Single Arm Ring Rows (each) 10...
Read morePre Teens (8-12) – Wed, Sep 13
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game with Partner While Partner 1 is rowing Partner 2 will repeat the following 5 Push Ups 10 Squats 10 Sit Ups Skill Working on full squat cleans while working our 3...
Read moreMayhem Affiliate Bodybuilding 9/13/2023
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, September 13, 2023
Mayhem Affiliate 09/13/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />3 Inch Worm + 6 Shoulder...
Read moreMayhem Affiliate 09/12/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell...
Read moreTeens – Tue, Sep 12
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) Snatch (1 Squat Snatch x 10 sets (Start at 65% and Build, No higher than 90%) * Complete...
Read moreMayhem Affiliate Bodybuilding 9/12/2023
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, September 12, 2023
Mayhem Affiliate 09/12/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time...
Read moreMayhem Affiliate 09/11/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Kip Swings 3 Low Ring Transitions 5 Pike Push Ups 5 Russian Kettlebell Swings...
Read moreTeens – Mon, Sep 11
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Kip Swings 3 Low Ring Transitions 5 Pike Push Ups 5 Russian Kettlebell Swings (light) Nate (AMRAP – Rounds and Reps) AMRAP in...
Read moreMayhem Affiliate Bodybuilding 9/11/2023
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 more