Mayhem Affiliate 12/26/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s with Hip Halo Warmup<br />-into-<br />3 sets<br />30-second Knee Plank...
Read moreMayhem Affiliate 12/25/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 2 Sets: 1 Min Hard (95-105...
Read moreCrossFit WOD, December 25, 2022
Mayhem Affiliate 12/25/2022 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>2...
Read moreMayhem Affiliate Bodybuilding 12/24/2022
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 12/24/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine of choice (increase intensity every 1:00) – into – 3 sets 30 seconds Jump Rope 5 Wallballs 5...
Read moreCrossFit WOD, December 24, 2022
Mayhem Affiliate 12/24/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine of choice (increase intensity every 1:00)<br />- into -<br />3 sets<br />30 seconds Jump Rope<br...
Read moreMayhem Affiliate Bodybuilding 12/23/2022
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 12/23/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5...
Read moreCrossFit WOD, December 23, 2022
Mayhem Affiliate 12/23/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />1 min easy row<br />5 Deadlifts (empty bar)<br />5 Hang Squat Cleans (empty Bar)<br />5 Strict...
Read moreTeens – Thu, Dec 22
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec Ski 5 Dead bugs (each side) 3 Strict Press (empty bar – build across) 3 Push Press (empty bar – build across) 3 Push Jerks (empty bar – build across)...
Read moreMayhem Affiliate 12/22/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-Up + Crossover Symmetry or Banded 7’s -into- 3 sets 3 Snatch Grip Push Press 3 Overhead Squats 3 Pressing...
Read moreMayhem Affiliate Bodybuilding 12/22/2022
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 more