Mayhem Affiliate 12/22/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm-Up + Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets<br />3 Snatch Grip Push Press<br...
Read morePre Teens (8-12) – Wed, Dec 21
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 200m Row 10 Push Ups 5 Walking Planks 10 Squats Skill Reviewing Our Burpee Pull Ups Metcon (Time) 10-9-8-7-6-5-4-3-2-1 DB Snatch 5-5-4-4-3-3-2-2-1-1 Burpee Pull Up
Read moreMayhem Affiliate 12/21/2022
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 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar Push Jerks 10...
Read moreCrossFit WOD, December 21, 2022
Mayhem Affiliate 12/21/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />5 Empty Bar Front Squats<br />5 Empty Bar Shoulder Press<br...
Read moreTeens – Tue, Dec 20
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Snatch) 3-Position Power Snatch (1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 set *Build to a Heavy, Unbroken Complex across 5 working sets) 1...
Read moreMayhem Affiliate Bodybuilding 12/20/2022
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 12/20/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read moreCrossFit WOD, December 20, 2022
Mayhem Affiliate 12/20/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br...
Read moreTeens – Mon, Dec 19
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm-Up -into- 6 min AMRAP 30 sec assault bike (mod pace) 3 Dumbbell Squats (light weight – build across) 3 Dumbbell Shoulder to Overhead (light weight – build across)...
Read moreMayhem Affiliate Bodybuilding 12/19/2022
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 12/19/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-Up -into- 6 min AMRAP 30 sec bike (mod pace) 3 Dumbbell Squats (light weight – build across) 3...
Read moreCrossFit WOD, December 19, 2022
Mayhem Affiliate 12/19/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm-Up<br />-into-<br />6 min AMRAP<br />30 sec bike (mod pace)<br />3 Dumbbell Squats (light weight...
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