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 03/11/2023
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- 3 sets 1:00 Bike Erg (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch...
Read moreCrossFit WOD, March 11, 2023
Mayhem Affiliate 03/11/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets<br />1:00 Bike Erg (easy pace)<br />2 Zombie Rope...
Read morePre Teens (8-12) – Fri, Mar 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 10 Cal Ski 5 sit ups 10 Kip swings(attempts) 5 high pulls 10 Squats Skill Power Cleans Big hip drive shooting the elbows through when catching the bar We will review other...
Read moreMayhem Affiliate Bodybuilding 3/10/2023
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 03/10/2023
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 moreCrossFit WOD, March 10, 2023
Mayhem Affiliate 03/10/2023 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...
Read moreMayhem Affiliate 03/09/2023
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- 8:00 AMRAP 30 sec machine 3 Bench Press (empty bar –...
Read moreTeens – Thu, Mar 9
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warmup -into- 6 min AMRAP 30 sec machine 3 Squat Cleans (empty bar – build across) Metcon (Time) Teams of 3 3 Rounds 24/18 Cal Bike, Row, or Ski* 21 Cleans (95/65)** *Each...
Read moreMayhem Affiliate Bodybuilding 3/9/2023
Open Gym Strength and Conditioning – Bodybuilding () Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed...
Read moreCrossFit WOD, March 9, 2023
Mayhem Affiliate 03/09/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warmup<br />-into-<br />8:00 AMRAP<br />30 sec machine<br />3...
Read moreMayhem Affiliate 03/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 30 sec Assault Bike (easy) 20 sec Assault Bike (mod) 10 sec Assault Bike (hard) 5 Knees to Elbows 5 Back...
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