Mayhem Affiliate 11/07/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3 Rounds (each)<br />Partner Rowling – 100m<br />*Penalty is over/under number is equal to synchro penalty...
Read moreMayhem Affiliate Bodybuilding 11/6/2023
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 moreTeens – Mon, Nov 6
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead...
Read moreMayhem Affiliate 11/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty...
Read moreCrossFit WOD, November 6, 2023
Mayhem Affiliate 11/06/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (Start slow and build pace)<br />- into -<br />3 rounds<br />20 Plate Hops<br />10...
Read moreMayhem Affiliate 11/05/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) “Being Normal is vastly overrated” Freedom (RX’d) 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (24/20) Independence...
Read moreCrossFit WOD, November 5, 2023
Mayhem Affiliate 11/05/2023 Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) <p><strong>“Being Normal is vastly overrated”</strong></p><p>Freedom (RX’d)<br />8:00 AMRAP<br...
Read moreMayhem Affiliate Bodybuilding 11/04/2023
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 of...
Read moreMayhem Affiliate 11/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- AMRAP 7 4 ring rows 6 strict press empty bar 10 reverse lunges Workout Metcon (AMRAP – Reps) Teams of 2 AMRAP...
Read moreCrossFit WOD, November 4, 2023
Mayhem Affiliate 11/04/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />Every minute (7:00)<br />2 Sandbag Deadlifts (lights) (or DB Deadlifts)<br...
Read moreMayhem Affiliate Bodybuilding 11/03/2023
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 of...
Read moreMayhem Affiliate 11/03/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 4x50ft Shuttle Run 10 Step Ups 5 Shoulder Press (build-in weight) 10 Air Squats 2. Strength Prep Shoulder...
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