Mayhem Affiliate 03/07/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />5 Inch Worms<br />10 Suitcases<br />10 Iron Cross<br...
Read moreMayhem Affiliate Bodybuilding 3/6/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreTeens – Mon, Mar 6
Open Gym Strength and Conditioning – Teens Warm-up Crossover symmetry Warmup -into- 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk...
Read moreMayhem Affiliate 03/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets...
Read moreCrossFit WOD, March 6, 2023
Mayhem Affiliate 03/06/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))<br />- into -<br />3-4 sets (10:00...
Read moreCrossFit WOD, March 5, 2023
Mayhem Affiliate 03/05/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) <p><strong>Ski/Row and Bike Workouts</strong></p><p>2x (600m Row or Ski at RPE5, 1...
Read moreMayhem Affiliate Bodybuilding 3/4/2023
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 03/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Workout (4 Rounds for time) White Chocolate Macadamia Nut Freedom (RX’d) 4 sets (1 Set every 6 Minutes) 15/12...
Read moreCrossFit WOD, March 4, 2023
Mayhem Affiliate 03/04/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Jump Rope (single unders or Bike)<br />-into-<br />3 sets<br />50ft Double Dumbbell Overhead Carry (light)<br...
Read morePre Teens (8-12) – Fri, Mar 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Rounds 7 Push Ups 14 Squats 7 Sit Ups 14 Arm Circles Skill Broad Jumps We are working on explosive power. Step 1:Stand with your feet shoulder-width apart. Arms up in...
Read moreMayhem Affiliate Bodybuilding 3/3/2023
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 03/03/2023
Open Gym Strength and Conditioning – CrossFit () Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L *...
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