Mayhem Affiliate 01/03/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)<br />-into-<br />3 Sets<br />10...
Read moreCrossFit WOD, January 2, 2023
Mayhem Affiliate 01/02/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />3 sets:<br />10 Lateral Hops over the rower (or line hops)<br />3 Inch Worms<br...
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Mayhem Affiliate 01/01/2022 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><p>10 Min at...
Read moreMayhem Affiliate 12/31/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1 set: 2:00 Ski 2:00 Row (slow and steady) 2. Workout Prep 1 set: 5/4 Calorie Ski 5/4 Calorie Row (at workout pace)...
Read moreMayhem Affiliate Bodybuilding 12/31/2022
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 moreCrossFit WOD, December 31, 2022
Mayhem Affiliate 12/31/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />1 set:<br />2:00 Ski<br />2:00 Row<br />(slow and steady)<br /><br />2. Workout Prep<br />1...
Read moreMayhem Affiliate 12/30/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 Rounds: 1:00 Row 25 Single Under 10 Alt. Leg V-Up 5 Wall Ball Front Squats 5 Wall Ball Push...
Read moreMayhem Affiliate Bodybuilding 12/30/2022
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, Dec 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Mins 3 Inch Worm 6 Squats 9 Sampson Stretches Metcon (Distance) 10 Min Time Trail Max distance on Machine of your choice Skill 5 Rounds 10 Push-Ups 5 Curls R/L 10 Dips 5 Kick...
Read moreCrossFit WOD, December 30, 2022
Mayhem Affiliate 12/30/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 Rounds:<br />1:00 Row<br />25 Single Under<br />10 Alt. Leg V-Up<br...
Read moreMayhem Affiliate Bodybuilding 12/29/2022
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 moreMayhem Affiliate 12/29/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 min Machine -into- 4 World’s Greatest Stretch (each side) -into- 3 sets (PVC or Empty Bar) 3 Muscle Snatch 3...
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