Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game into 3 Rounds 5 Monkey Hangs 10 Lunges 15 Sec plank Skill Kid’s Choice on a Skill to have a little fun today Metcon (AMRAP – Reps) 12 Min AMRAP...
Read moreTeens – Thu, Oct 27
Open Gym Strength and Conditioning – Teens Warm-up 3 sets: 30 sec Row (easy pace) 20 sec Row (mod pace) 10 sec Row (hard pace) 5 GHD’s to parallel (focus on leg extension) 10 Single Arm Dumbbell Shoulder Press (each) Shoulder Press...
Read moreMayhem Affiliate Bodybuilding 10/26/2022
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 morePre Teens (8-12) – Wed, Oct 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 2:00 min Jog 5 Burpees 10 Squats Skill Front Squat- Adding some weight today. Metcon (AMRAP – Rounds and Reps) Cousin Itt 10 Min AMRAP 10- Front Squats 8- Burpees...
Read moreMayhem Affiliate Bodybuilding 10/25/2022
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 moreTeens – Tue, Oct 25
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) Back Squat (Establish a 10RM in 10-12 minutes) * During build sets, don’t hit more than 5 reps at a...
Read moreMayhem Affiliate Bodybuilding 10/24/2022
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 10/23/2022
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” 7 Sets 45 Sec at...
Read moreCrossFit WOD, October 23, 2022
Mayhem Affiliate 10/23/2022 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>7 Sets<br />45 Sec at...
Read moreMayhem Affiliate 10/24/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into – 3 sets...
Read moreMayhem Affiliate 10/25/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 2 sets: 50m Run (workout pace) 5/4 Calorie Bike (workout pace)...
Read moreMayhem Affiliate 10/28/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 30-sec single/double unders 5...
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