Mayhem Affiliate 10/19/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo<br />-into-<br />3 sets<br />5 Down Dog to Seal<br...
Read moreMayhem Affiliate Bodybuilding 10/04/2023
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 10/18/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: :30 easy Row 3 Burpees 5 Back Squats (empty) :20 moderate Row 2 Line Facing Burpees 5 Back Squats (Add a...
Read morePre Teens (8-12) – Wed, Oct 18
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 rounds 1:00 Row 10yd seal walk 10 Walking lunge Steps Skill 5-10 Mins Sled Push and Pull with a partner Metcon (Time) 5 Sets 2 Rounds=1 Set 50′ Seal Walk 50′ Lunge*...
Read moreCrossFit WOD, October 18, 2023
Mayhem Affiliate 10/18/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />:30 easy Row<br />3 Burpees<br />5 Back Squats...
Read moreMayhem Affiliate Bodybuilding 10/03/2023
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 moreTeens – Tue, Oct 17
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 moreMayhem Affiliate 10/17/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 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...
Read moreCrossFit WOD, October 17, 2023
Mayhem Affiliate 10/17/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />10 yd walk on toes<br />10 yd walk on toes backwards<br />10 yd walk on heels<br />10 yd walk – feet...
Read moreMayhem Affiliate 10/16/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read moreTeens – Mon, Oct 16
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Clean) Hang Clean (Hang Squat Clean: – Establish a 3 RM for the day) Metcon (2 Rounds for time) 2 Sets: 3 Rounds 12 Thrusters (45/35) 12 Sit Ups 24 Double Unders...
Read moreMayhem Affiliate Bodybuilding 10/02/2023
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...
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