Mayhem Affiliate 11/21/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec bike <br />5 jumping air squats<br />4...
Read moreMayhem Affiliate 11/20/2022
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” 3 Rounds 7x (20 Sec at RPE7.5...
Read moreCrossFit WOD, November 20, 2022
Mayhem Affiliate 11/20/2022 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>3...
Read moreMayhem Affiliate 11/19/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Machine -into- 3 sets: 20 Plate Hops 5 Up Downs 10 Suitcase Deadlifts (each) 2. Workout Prep 3 sets: 10 Double...
Read moreMayhem Affiliate Bodybuilding 11/19/2022
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 moreCrossFit WOD, November 19, 2022
Mayhem Affiliate 11/19/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />1:00 Machine<br />-into-<br />3 sets:<br />20 Plate Hops<br />5 Up Downs<br />10 Suitcase Deadlifts...
Read morePre Teens (8-12) – Fri, Nov 18
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2-3 Rounds 100M Run 100M Backwards Walk 20 Squats 10 Pushups 5 Burpees Metcon (AMRAP – Rounds and Reps) Must keep and use wall ball the whole time. 12:00 Amrap 100m Med...
Read moreMayhem Affiliate 11/18/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets (empty barbell) 5 Deadlifts 5 Strict Press 5 Front Squats 5...
Read moreCrossFit WOD, November 18, 2022
Mayhem Affiliate 11/18/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets (empty barbell)<br />5 Deadlifts<br />5...
Read moreMayhem Affiliate Bodybuilding 11/17/2022
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 moreTeens – Thu, Nov 17
Open Gym Strength and Conditioning – Teens Warm-up 8 rounds Tabata Row (20seconds on/10seconds off) -into- 3 sets 10 Sit Ups 10 Kip Swings 30-second Sandbag Hold Metcon (Time) Teams of 2 5 rounds 300ft Partner Carry 15 Synchro Toes to...
Read moreMayhem Affiliate 11/17/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets 5 kipping knees raise 5 sandbag cleans (light weight – focus on hip extension) 20...
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