Mayhem Affiliate 02/15/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />7 min AMRAP<br />10 Walking Lunge Steps (total)<br />5 Knees to Elbows<br...
Read moreMayhem Affiliate 02/14/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip...
Read moreMayhem Affiliate Bodybuilding 2/14/2023
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 moreTeens – Tue, Feb 14
Open Gym Strength and Conditioning – Teens Warm Up 8 min AMRAP 10 Heel Toe Rocks 10 Plate Toe Taps (each side) 4 Updowns to Seal Pose + Box Jump Over (practice transition over box) 4 DB Thrusters (light weight – build across) Deadlift...
Read moreCrossFit WOD, February 14, 2023
Mayhem Affiliate 02/14/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Every 45 seconds (5 sets)<br />125m Row<br />- into -<br />3-4 sets (10:00 time cap)<br />10 PVC Pass...
Read moreMayhem Affiliate 02/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 machine -into- 3 sets: 5 Kettlebell Swings (eye level) 5 Tempo Goblet Squats (3 second negative) 30 seconds...
Read moreMayhem Affiliate Bodybuilding 2/13/2023
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 moreTeens – Mon, Feb 13
Open Gym Strength and Conditioning – Teens Warm Up 8 min AMRAP 5 DB Hang Snatches 5 Tempo Air Squats (3 second negative) 30 seconds single/double unders 5 World’s Greatest Stretch (each side) Bench Press (3 Bench press x 8 sets @65% One...
Read moreCrossFit WOD, February 13, 2023
Mayhem Affiliate 02/13/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 machine<br />-into-<br />3 sets:<br />5 Kettlebell Swings (eye level)<br />5 Tempo Goblet Squats (3 second...
Read moreCrossFit WOD, February 12, 2023
Mayhem Affiliate 02/12/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) <p><strong>"BikeErg Lactate Intervals"</strong></p><p>4800m at...
Read moreCrossFit WOD, February 11, 2023
Mayhem Affiliate 02/11/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />Every 1:00 (7:00)<br />5 Ring Rows<br />5 Sit Ups<br />3 Inch Worms<br...
Read moreCrossFit WOD, February 10, 2023
Mayhem Affiliate 02/10/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7’s<br />-into-<br />Hip Halo Warmup<br />-into-<br />3 sets<br...
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