Mayhem Affiliate 11/28/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />2 sets<br />10 PVC Pass Throughs<br />5 PVC OVHS<br />-into-<br...
Read moreMayhem Affiliate 11/27/2022
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 Rounds 3x (2 Min at RPE7, 3...
Read moreCrossFit WOD, November 27, 2022
Mayhem Affiliate 11/27/2022 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 11/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec Assault Bike 5 Front Squats (Empty Bar – Build Across) 5 Up downs 6...
Read moreMayhem Affiliate Bodybuilding 11/26/2022
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, November 26, 2022
Mayhem Affiliate 11/26/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec Assault Bike<br />5 Front Squats (Empty Bar –...
Read moreMayhem Affiliate 11/25/2022
Open Gym Strength and Conditioning – CrossFit 9am class only today! Hope you all had a great thanksgiving with your loved ones! (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7’s...
Read morePre Teens (8-12) – Fri, Nov 25
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski 10 Pass Throughs 10 Lunges R/L Skill Power Snatch Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 30 Double Unders/ 60 Singles 15 Snatches (L1- 15#, L2...
Read moreMayhem Affiliate Bodybuilding 11/25/2022
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, November 25, 2022
Mayhem Affiliate 11/25/2022 9am class only today! Hope you all had a great thanksgiving with your loved ones! <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7’s<br...
Read moreMayhem Affiliate 11/24/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 Kettlebell Sumo Deadlifts 5...
Read moreTeens – Thu, Nov 24
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warmup -into- 8 min AMRAP 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 Kettlebell Sumo Deadlifts 5 Kettlebell Swings (to eye level) 5 Wall Balls Metcon (Time) Teams of 2...
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