Mayhem Affiliate 11/10/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />6 min amrap:<br />30-second Row<br />5 Snatch Deadlifts<br />5 Hang...
Read moreMayhem Affiliate 11/09/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Athletes will...
Read moreMayhem Affiliate Bodybuilding 11/9/2022
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 morePre Teens (8-12) – Wed, Nov 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 1:30 Assault Bike 4 Monkey Hangs 8 Push Ups 4 Leg Raises 8 Squats Skill Cleans Working our Power Cleans from the floor and hang positions Metcon (AMRAP – Rounds...
Read moreCrossFit WOD, November 9, 2022
Mayhem Affiliate 11/09/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />3 sets:<br />5 Inch Worms<br />30-sec Knee Plank<br />5 Back Squats...
Read moreMayhem Affiliate 11/08/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :15 sec Bike (Arms) :15 sec Bike (Legs) :15 sec Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle...
Read moreMayhem Affiliate Bodybuilding 11/8/2022
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 – Tue, Nov 8
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec Jump Ropes 10 heel/toe rocks 3 inch worms 10 alt. Stepback Lunges Metcon (3 Rounds for time) 3 sets: 2 rounds 100ft Walking Lunge 50 Jump Ropes 50ft Bear Crawl 50 Jump...
Read moreCrossFit WOD, November 8, 2022
Mayhem Affiliate 11/08/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />8 min amrap:<br />:15 sec Bike (Arms)<br />:15 sec Bike (Legs)<br />:15 sec Bike (Both)<br />5 Barbell...
Read moreMayhem Affiliate Bodybuilding 11/7/2022
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 – Mon, Nov 7
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec Bike (easy pace) 20 sec Bike (mod pace) 10 sec Bike (fast pace) 5 Alt V-ups 5 down dog to seal pose transitions Metcon (Time) For Time: 30-25-20-15-10 Calorie Bike Erg...
Read moreMayhem Affiliate 11/06/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 8 Sets 4 Min at RPE3...
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