Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps...
Read moreCrossFit WOD, February 22, 2023
Mayhem Affiliate 02/22/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />4 sets<br />Tabata Row (20 seconds on/10 seconds off)<br />- into -<br />3-4 sets (10:00 time...
Read moreTeens – Tue, Feb 21
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 3 Clean Deadlifts 3 Power Cleans 5 Alt. V-ups (each side) 5 Knees to Elbows 5 Updowns to Seal Pose Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3-6-9-12-15-18. . . Power...
Read moreMayhem Affiliate Bodybuilding 2/21/2023
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 moreMayhem Affiliate 02/21/2023
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 min AMRAP 5 Double Dumbbell Cleans (lightweight – focus on...
Read moreCrossFit WOD, February 21, 2023
Mayhem Affiliate 02/21/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP</p><ul><li>5 Double Dumbbell Cleans...
Read moreTeens – Mon, Feb 20
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds Rowing (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press Metcon (Time) 1000/800m Row 30...
Read moreMayhem Affiliate Bodybuilding 2/20/2023
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 moreMayhem Affiliate 02/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 3 Rounds ofRowling (10 rep Max Air Squat penalty) -into- 3 sets: 30-second single/double unders 10 Plate Toe Taps...
Read moreCrossFit WOD, February 20, 2023
Mayhem Affiliate 02/20/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />3 Rounds ofRowling<br />(10 rep Max Air Squat penalty)<br />-into-<br />3 sets:<br />30-second single/double...
Read moreCrossFit WOD, February 19, 2023
Mayhem Affiliate 02/19/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>"BikeErg Lactate Intervals"</strong></p><p>2 Sets<br...
Read moreMayhem Affiliate 02/18/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 Rounds 1 min Bike Erg* 10 sec transition 1 min Ski Erg* 10 sec transition 1 min Row* 10 sec transition *(30 sec...
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