Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6:00 AMRAP 30-sec bike erg (easy pace) 5 Sandbag Squats (lightweight) 10-sec Sandbag Front Hold...
Read moreCrossFit WOD, February 25, 2023
Mayhem Affiliate 02/25/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6:00 AMRAP</p><ul><li>30-sec bike erg (easy pace)</li><li>5...
Read moreMayhem Affiliate Bodybuilding 2/24/2023
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 morePre Teens (8-12) – Fri, Feb 24
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds :30 Max Squats :30 Plank :30 Push Ups Skill Rope Climbs A little more Rope Climb practice Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 5- Front Squats 10...
Read moreMayhem Affiliate 02/24/2023
Open Gym Strength and Conditioning – CrossFit () Open Workout 23.2 Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read moreCrossFit WOD, February 24, 2023
Mayhem Affiliate 02/24/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10:00 AMRAP</p><ul><li>:30 sec Ski</li><li>5 Russian KB Swings</li><li>5 Strict...
Read moreMayhem Affiliate 02/23/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 10:00 AMRAP 30-second Row 30-second Knee Plank 5 Deadlifts (empty bar – build across) 2. Strength Prep: Athletes...
Read moreTeens – Thu, Feb 23
Open Gym Strength and Conditioning – Teens Warm-up 10 min AMRAP 30 sec Assault Bike 30 sec Runner 5 synchro burpees to plate 3 Sandbag Cleans Metcon (Time) Teams of 3 3 rounds 24/20 cal RunAND Assault Bike* 24 Burpees to 10lb Hi-Temp...
Read moreCrossFit WOD, February 23, 2023
Mayhem Affiliate 02/23/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />10:00 AMRAP</p><ul><li>30-second Row</li><li>30-second Knee Plank</li><li>5 Deadlifts (empty...
Read moreMayhem Affiliate 02/22/2023
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 moreMayhem Affiliate Bodybuilding 2/22/2023
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 morePre Teens (8-12) – Wed, Feb 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 5- PVC High Pulls 10- Lunges 20- Mountain Climbers Skill Rope Climbs We are going to work on the leg wraps for rope climbs Metcon (AMRAP – Rounds and Reps)...
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