Mayhem Affiliate 04/09/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>BikeErg Lactate Threshold</strong></p><ul><li>20 Sec Seated...
Read moreMayhem Affiliate Bodybuilding 4/8/2023
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 04/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Workout (Time) Luke 24:6-7 Passion WOD 50 Back Rack Stepping Lunges 95/65 25 Burpees 50 Double Unders 50 Back Rack...
Read moreCrossFit WOD, April 8, 2023
Mayhem Affiliate 04/08/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10:00 AMRAP<br />1:00 Machine<br />50ft Empty Sled push (Or 10 Box Step Ups)<br />10 Ring Rows<br />5 Inch...
Read moreMayhem Affiliate Bodybuilding 4/7/2023
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 morePre Teens (8-12) – Fri, Apr 7
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Rounds 2 Minutes Running 1 Minute Situps 1 Minute Jump Squats 1 Minute Arm Circles (Switch directions at 30 sec) 1 Minute Push Ups Skill Push Press+Push Jerk (3+2) *We want 3...
Read moreMayhem Affiliate 04/07/2023
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 Warm Up -into- Burgener Warm-Up Skill Transfer 2. Strength Prep Athletes...
Read moreCrossFit WOD, April 7, 2023
Mayhem Affiliate 04/07/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />Burgener Warm-Up Skill Transfer<br /><br...
Read moreMayhem Affiliate Bodybuilding 4/6/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreTeens – Thu, Apr 6
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up Clean + Skill Transfer Power Clean (3 Power Cleans (singles) x 3 sets (build in sets/ don’t go heavy)) Front Squat (3 Front Squats x 3 sets (build weight to a...
Read moreMayhem Affiliate 04/06/2023
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 (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read moreCrossFit WOD, April 6, 2023
Mayhem Affiliate 04/06/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes...
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