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, Feb 20
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds Rowing (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press Metcon (Time) 1000/800m Row 30...
Read moreCrossFit WOD, February 20, 2023
Mayhem Affiliate 02/20/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate:<br />3 Rounds ofRowling<br />(10 rep Max Air Squat penalty)<br />-into-<br />3 sets:<br />30-second single/double...
Read moreCrossFit WOD, February 19, 2023
Mayhem Affiliate 02/19/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>"BikeErg Lactate Intervals"</strong></p><p>2 Sets<br...
Read moreMayhem Affiliate Bodybuilding 2/18/2023
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 02/18/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 Rounds 1 min Bike Erg* 10 sec transition 1 min Ski Erg* 10 sec transition 1 min Row* 10 sec transition *(30 sec...
Read moreCrossFit WOD, February 18, 2023
Mayhem Affiliate 02/18/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2 Rounds<br />1 min Bike Erg*<br />10 sec transition<br />1 min Ski Erg*<br />10 sec transition<br />1 min...
Read morePre Teens (8-12) – Fri, Feb 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 200M Run 20 Walking Lunges 10 Situps Skill Prep Warm-up Sled Push We will go over best practices for sled push. Driving through the balls of the feet to generate power...
Read moreMayhem Affiliate Bodybuilding 2/17/2023
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 02/17/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up + Hip Halo Warm Up -into- 3 sets: 5 Clean Grip Deadlifts (empty bar) 5...
Read moreCrossFit WOD, February 17, 2023
Mayhem Affiliate 02/17/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm Up + Hip Halo Warm Up<br />-into-<br />3 sets:<br />5 Clean Grip Deadlifts...
Read moreTeens – Thu, Feb 16
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 5 Back Squats (empty bar- build across sets) 10 Alternating V-ups Back Squat 3 Back Squat x 8 sets @65% One set every 90 seconds...
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