Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 10:00 AMRAP 30-second Row 30-second Knee Plank 5 Deadlifts (empty bar – build across) 2. Strength Prep: Athletes...
Read moreTeens – Thu, Feb 23
Open Gym Strength and Conditioning – Teens Warm-up 10 min AMRAP 30 sec Assault Bike 30 sec Runner 5 synchro burpees to plate 3 Sandbag Cleans Metcon (Time) Teams of 3 3 rounds 24/20 cal RunAND Assault Bike* 24 Burpees to 10lb Hi-Temp...
Read moreCrossFit WOD, February 23, 2023
Mayhem Affiliate 02/23/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />10:00 AMRAP</p><ul><li>30-second Row</li><li>30-second Knee Plank</li><li>5 Deadlifts (empty...
Read moreMayhem Affiliate 02/22/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps...
Read moreMayhem Affiliate Bodybuilding 2/22/2023
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 morePre Teens (8-12) – Wed, Feb 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 5- PVC High Pulls 10- Lunges 20- Mountain Climbers Skill Rope Climbs We are going to work on the leg wraps for rope climbs Metcon (AMRAP – Rounds and Reps)...
Read moreCrossFit WOD, February 22, 2023
Mayhem Affiliate 02/22/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />4 sets<br />Tabata Row (20 seconds on/10 seconds off)<br />- into -<br />3-4 sets (10:00 time...
Read moreMayhem Affiliate 02/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 5 Double Dumbbell Cleans (lightweight – focus on...
Read moreMayhem Affiliate Bodybuilding 2/21/2023
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 moreTeens – Tue, Feb 21
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 3 Clean Deadlifts 3 Power Cleans 5 Alt. V-ups (each side) 5 Knees to Elbows 5 Updowns to Seal Pose Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3-6-9-12-15-18. . . Power...
Read moreCrossFit WOD, February 21, 2023
Mayhem Affiliate 02/21/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP</p><ul><li>5 Double Dumbbell Cleans...
Read moreMayhem Affiliate 02/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 3 Rounds ofRowling (10 rep Max Air Squat penalty) -into- 3 sets: 30-second single/double unders 10 Plate Toe Taps...
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