Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 20 Jumping Jacks 10 Squats 20 Arm Circles 10 Pushups Skill Agility Ladders Working through different agility drills to get ready for our run today. Metcon (AMRAP...
Read moreMayhem Affiliate Bodybuilding 3/15/2023
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 15, 2023
Mayhem Affiliate 03/15/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 set:<br />1:00 Row<br />10 Alternating Dumbbell Clean and Jerks<br />5...
Read moreMayhem Affiliate 03/14/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Tabata Assault Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – into – 3-4 sets (10:00 time...
Read moreTeens – Tue, Mar 14
Open Gym Strength and Conditioning – Teens Warm-up 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10...
Read moreCrossFit WOD, March 14, 2023
Mayhem Affiliate 03/14/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Tabata Assault Bike (8 sets)<br />* 20 seconds (moderate/10 seconds (recovery) *<br />- into -<br />3-4 sets (10:00...
Read moreMayhem Affiliate 03/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 8:00 Amrap 30 sec row 4 Up Downs to Seal Pose + Step over rower 3 Wallball Squats 3 Wallball Push Press...
Read moreTeens – Mon, Mar 13
Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 30 sec Ski 4 Up Downs to Seal Pose 3 Wall ball Squats 3 Wall ball Push Press 3 Wall ball Metcon (Checkmark) 5 Sets: Minute 1: 175/150m Ski Minute 2: 12Burpees Minute 3: 15 Wall...
Read moreMayhem Affiliate Bodybuilding 3/13/2023
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, March 13, 2023
Mayhem Affiliate 03/13/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />8:00 Amrap<br />30 sec row<br />4 Up Downs to Seal Pose + Step over rower<br />3...
Read moreMayhem Affiliate 03/12/2023
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 (Time) BikeErg Lactate Threshold 4000m at Easy 3500m at Easy/Moderate 2500m at...
Read moreCrossFit WOD, March 12, 2023
Mayhem Affiliate 03/12/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) <p><strong>BikeErg Lactate Threshold</strong></p><p>4000m at Easy<br />3500m...
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