Mayhem Affiliate 04/29/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />2 Zombie Rope Climbs<br />2 Burpee Box Get...
Read moreMayhem Affiliate Bodybuilding 4/28/2023
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 moreMayhem Affiliate 04/28/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 8 min AMRAP 30-sec Bike 5 Kip Swings 5 Knees to Elbow 3 Alt. DB Snatch...
Read morePre Teens (8-12) – Fri, Apr 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Min Jump Rope 3 Rounds 10 Squats 5 PVC Power Snatch 10 Inch Worms Skill Power Snatch + Overhead Squat We are building to a slightly heavier weight than last time. We want to...
Read moreMayhem Affiliate Bodybuilding 4/27/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreMayhem Affiliate 04/27/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) 20 Walking Lunges + Torso Twist -into- 3 sets (Empty Bar...
Read moreCrossFit WOD, April 27, 2023
Mayhem Affiliate 04/27/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />20 PVC Pass Throughs<br />10 PVC Around the Worlds (Left and Right)<br />20 Walking Lunges + Torso Twist<br...
Read moreMayhem Affiliate Bodybuilding 4/26/2023
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 moreMayhem Affiliate 04/26/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read morePre Teens (8-12) – Wed, Apr 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 250m Ski 10 Pass Throughs 10 PVC Press 10 Squats Skill Power Snatch We are working on some general power with these. Staying with a lighter weight this time Metcon...
Read moreCrossFit WOD, April 26, 2023
Mayhem Affiliate 04/26/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes...
Read moreMayhem Affiliate Bodybuilding 4/25/2023
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...
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