Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9...
Read moreCrossFit WOD, April 2, 2023
Mayhem Affiliate 04/02/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>BikeErg Lactate...
Read moreMayhem Affiliate 04/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 12:00 Amrap 1:00 Row 10 Suitcase Deadlifts (each side) 10 Power Snatches 3 Inch...
Read moreMayhem Affiliate Bodybuilding 4/1/2023
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 1, 2023
Mayhem Affiliate 04/01/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />12:00 Amrap<br />1:00 Row<br />10 Suitcase Deadlifts...
Read moreMayhem Affiliate 03/31/2023
Open Gym Strength and Conditioning – CrossFit Leave us a google review!!! Got two minutes? Take the time to leave us a google review below!! We appreciate those who have so far!...
Read moreMayhem Affiliate Bodybuilding 3/31/2023
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, March 31, 2023
Mayhem Affiliate 03/31/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 set:<br />1:00 Assault Bike (build in...
Read moreMayhem Affiliate 03/30/2023
Open Gym Strength and Conditioning – CrossFit () Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 3 sets 10 PVC Pipe Pass Throughs 10 Walking Lunge...
Read moreTeens – Thu, Mar 30
Open Gym Strength and Conditioning – Teens Warm-up 10 min AMRAP 100m Jog 5 World’s Great Stretch (each side) 5 Down Dog Seal Pose Transitions 1 min machine Metcon (AMRAP – Rounds and Reps) Teams of 3 20 min AMRAP P1: 8/6Cal Bike Erg**...
Read moreMayhem Affiliate Bodybuilding 3/30/2023
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...
Read moreCrossFit WOD, March 30, 2023
Mayhem Affiliate 03/30/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />+<br />Hip Halo Warmup<br />-into-<br />3 sets<br />10 PVC...
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