Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 30 sec Assault Bike (easy) 20 sec Assault Bike (mod) 10 sec Assault Bike (hard) 5 Knees to Elbows 5 Back...
Read moreCrossFit WOD, March 8, 2023
Mayhem Affiliate 03/08/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10:00 AMRAP<br />30 sec Assault Bike (easy)<br />20 sec Assault Bike (mod)<br />10 sec Assault Bike (hard)<br...
Read moreMayhem Affiliate Bodybuilding 3/7/2023
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 moreTeens – Tue, Mar 7
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warmup -into- 6 min AMRAP 5 Down Dog/Seal Pose Transitions 5 DB Squats (light weight – build across) 5 Hand Release Pushups Metcon (5 Rounds for time) 5 sets 10 Dumbbell...
Read moreMayhem Affiliate 03/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build...
Read moreCrossFit WOD, March 7, 2023
Mayhem Affiliate 03/07/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />5 Inch Worms<br />10 Suitcases<br />10 Iron Cross<br...
Read moreMayhem Affiliate Bodybuilding 3/6/2023
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 – Mon, Mar 6
Open Gym Strength and Conditioning – Teens Warm-up Crossover symmetry Warmup -into- 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...
Read moreMayhem Affiliate 03/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets...
Read moreCrossFit WOD, March 6, 2023
Mayhem Affiliate 03/06/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))<br />- into -<br />3-4 sets (10:00...
Read moreCrossFit WOD, March 5, 2023
Mayhem Affiliate 03/05/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) <p><strong>Ski/Row and Bike Workouts</strong></p><p>2x (600m Row or Ski at RPE5, 1...
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 more