Mayhem Affiliate 11/21/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreTeens – Mon, Nov 20
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds 10 Banded Pull Aparts 10 Banded Shoulder Press -into- 6 min AMRAP 5 Wall Balls Front Squats 5 Wall Ball Push Press 5 Bench Press (empty-build across sets) 3 Inch Worms 5 Kip Swings...
Read moreMayhem Affiliate 11/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 10 Banded Pull Aparts 10 Banded Shoulder Press -into- 6 min AMRAP 5 Wall Balls Front Squats 5 Wall Ball Push Press 5 Bench Press...
Read moreCrossFit WOD, November 20, 2023
Mayhem Affiliate 11/20/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate 11/19/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) Believe Freedom (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 7 Sandbag Cleans (150/100)(Or...
Read moreCrossFit WOD, November 19, 2023
Mayhem Affiliate 11/19/2023 Workout Option 1 Workout 1 (Time) <p><strong>Believe</strong></p><p> </p><p><strong>Freedom (RX’d)</strong><br>For time:<br>75 Double...
Read moreMayhem Affiliate Bodybuilding 11/18/2023
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 moreMayhem Affiliate 11/18/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank...
Read moreCrossFit WOD, November 18, 2023
Mayhem Affiliate 11/18/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 11/17/2023
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 moreMayhem Affiliate 11/17/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5...
Read morePre Teens (8-12) – Fri, Nov 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2-3 Rounds 100M Run 100M Backwards Walk 20 Squats 10 Pushups 5 Burpees Metcon (AMRAP – Rounds and Reps) Must keep and use wall ball the whole time. 12:00 Amrap 100m Med...
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