Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate “Roxanne” Burpee. Play the song and every time they say “Roxanne” have Burpee complete *Up Down...
Read moreCrossFit WOD, February 16, 2023
Mayhem Affiliate 02/16/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />"Roxanne" Burpee. Play the song and every time they say "Roxanne" have Burpee complete *Up Down (scale)*<br...
Read morePre Teens (8-12) – Wed, Feb 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4-5 Rounds 1 Wall Walk 10 PVC Press 20 Jump Rope 10 Jump Squats Skill Prep Warm-up Thrusters Front Squat keeping elbows high into a press over head. We want one fluid movement...
Read moreMayhem Affiliate Bodybuilding 2/15/2023
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 02/15/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30 sec assault bike 5 Deadlifts...
Read moreCrossFit WOD, February 15, 2023
Mayhem Affiliate 02/15/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />7 min AMRAP<br />10 Walking Lunge Steps (total)<br />5 Knees to Elbows<br...
Read moreTeens – Tue, Feb 14
Open Gym Strength and Conditioning – Teens Warm Up 8 min AMRAP 10 Heel Toe Rocks 10 Plate Toe Taps (each side) 4 Updowns to Seal Pose + Box Jump Over (practice transition over box) 4 DB Thrusters (light weight – build across) Deadlift...
Read moreMayhem Affiliate Bodybuilding 2/14/2023
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 02/14/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip...
Read moreCrossFit WOD, February 14, 2023
Mayhem Affiliate 02/14/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Every 45 seconds (5 sets)<br />125m Row<br />- into -<br />3-4 sets (10:00 time cap)<br />10 PVC Pass...
Read moreTeens – Mon, Feb 13
Open Gym Strength and Conditioning – Teens Warm Up 8 min AMRAP 5 DB Hang Snatches 5 Tempo Air Squats (3 second negative) 30 seconds single/double unders 5 World’s Greatest Stretch (each side) Bench Press (3 Bench press x 8 sets @65% One...
Read moreMayhem Affiliate Bodybuilding 2/13/2023
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 more