Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Rounds 10 Walking Lunges 10 PVC High Pulls 5 Front Squats Skill Working on Squat Clean (Stay light/empty bar) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP...
Read moreMayhem Affiliate Bodybuilding 11/2/2022
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 11/01/2022
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 Kip Swings 10 Ring Rows or 5 Pullups 5 Pushups – into – 3 sets (Empty...
Read moreMayhem Affiliate Bodybuilding 11/1/2022
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 1
Open Gym Strength and Conditioning – Teens Warm-up 8 min amrap: :30 sec Row :10 sec Sprint on Row 5 DB Deadlifts (each side) 5 Hang DB Snatches (each side) 5 Inch Worms Metcon (2 Rounds for time) 2 sets: 21-15-9 Calorie Row Dumbbell...
Read moreMayhem Affiliate 10/31/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (get the wheels turning) -into- 3 sets: 50m Run (build in pace) 5 Jumping Air Squats 5 Plate Floor...
Read moreTeens – Mon, Oct 31
Open Gym Strength and Conditioning – Teens Warm-up 8 min amrap: :30 sec standing Bike Erg 5 Wall Balls (as high as possible) 5 Kip Swings 5 Ring Rows Metcon (Time) 30 Ring Rows 75 Wall Balls 15 Burpee Pull Ups Squat Snatch (Every 1:00...
Read moreMayhem Affiliate Bodybuilding 10/31/2022
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 10/30/2022
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” 10 Min at RPE5 -Rest...
Read moreCrossFit WOD, October 30, 2022
Mayhem Affiliate 10/30/2022 Warm-up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) <p>"BikeErg Lactate Threshold"</p><p>10 Min at RPE5<br />-Rest...
Read moreMayhem Affiliate Bodybuilding 10/29/2022
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 Bodybuilding 10/28/2022
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 more