Mayhem Affiliate 04/27/2023 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 />20 Walking Lunges + Torso Twist<br...
Read morePre Teens (8-12) – Wed, Apr 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 250m Ski 10 Pass Throughs 10 PVC Press 10 Squats Skill Power Snatch We are working on some general power with these. Staying with a lighter weight this time Metcon...
Read moreMayhem Affiliate 04/26/2023
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 4/26/2023
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 26, 2023
Mayhem Affiliate 04/26/2023 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 04/25/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 8:00 Amrap 1:00 Echobike (build in pace) 5 Updowns 5 Down dog/Seal Pose Transitions 2. Workout...
Read moreMayhem Affiliate Bodybuilding 4/25/2023
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 25, 2023
Mayhem Affiliate 04/25/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo Warmup<br />-into-<br />8:00 Amrap<br />1:00 Echobike (build in pace)<br />5 Updowns<br />5 Down...
Read moreTeens – Mon, Apr 24
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds 1:00 Run 5 Kip Swings 5 Ring Rows 3 Inch Worms 10 Banded Air squats Metcon (Time) For Time: 300m Run 4 Rounds of Cindy 250m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy 150m...
Read moreMayhem Affiliate 04/24/2023
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 (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read moreMayhem Affiliate Bodybuilding 4/24/2023
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 24, 2023
Mayhem Affiliate 04/24/2023 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...
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