Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Workout (4 Rounds for time) White Chocolate Macadamia Nut Freedom (RX’d) 4 sets (1 Set every 6 Minutes) 15/12...
Read moreMayhem Affiliate Bodybuilding 3/4/2023
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 to...
Read moreCrossFit WOD, March 4, 2023
Mayhem Affiliate 03/04/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Jump Rope (single unders or Bike)<br />-into-<br />3 sets<br />50ft Double Dumbbell Overhead Carry (light)<br...
Read moreMayhem Affiliate 03/03/2023
Open Gym Strength and Conditioning – CrossFit () Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L *...
Read moreMayhem Affiliate Bodybuilding 3/3/2023
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 to...
Read morePre Teens (8-12) – Fri, Mar 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Rounds 7 Push Ups 14 Squats 7 Sit Ups 14 Arm Circles Skill Broad Jumps We are working on explosive power. Step 1:Stand with your feet shoulder-width apart. Arms up in...
Read moreCrossFit WOD, March 3, 2023
Mayhem Affiliate 03/03/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />7 min AMRAP<br />30-sec jump rope (singles or doubles)<br />5 Deadbugs (each side)<br />5 Single Dumbbell Deadlift...
Read moreMayhem Affiliate 03/02/2023
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 – Thu, Mar 2
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec Bike erg 5 Ring Rows 10 Seated PVC Pipe Pull-Downs 3 Wall ball Squats 3 Wall ball Push press (no squat) 3 Wall balls Metcon (4 Rounds for reps) 4 Sets 2:30 AMRAP 400/300m...
Read moreCrossFit WOD, March 2, 2023
Mayhem Affiliate 03/02/2023 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 03/01/2023
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- 6:00 Amrap 30-sec row (easy) 20-sec row (mod) 10-sec row (high) 5 DB Squat...
Read moreMayhem Affiliate Bodybuilding 3/1/2023
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 to...
Read more