Mayhem Affiliate 12/31/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />1 set:<br />2:00 Ski<br />2:00 Row<br />(slow and steady)<br /><br />2. Workout Prep<br />1...
Read moreMayhem Affiliate 12/30/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 Rounds: 1:00 Row 25 Single Under 10 Alt. Leg V-Up 5 Wall Ball Front Squats 5 Wall Ball Push...
Read moreMayhem Affiliate Bodybuilding 12/30/2022
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) – Fri, Dec 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Mins 3 Inch Worm 6 Squats 9 Sampson Stretches Metcon (Distance) 10 Min Time Trail Max distance on Machine of your choice Skill 5 Rounds 10 Push-Ups 5 Curls R/L 10 Dips 5 Kick...
Read moreCrossFit WOD, December 30, 2022
Mayhem Affiliate 12/30/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 Rounds:<br />1:00 Row<br />25 Single Under<br />10 Alt. Leg V-Up<br...
Read moreMayhem Affiliate Bodybuilding 12/29/2022
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 12/29/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 min Machine -into- 4 World’s Greatest Stretch (each side) -into- 3 sets (PVC or Empty Bar) 3 Muscle Snatch 3...
Read moreTeens – Thu, Dec 29
Open Gym Strength and Conditioning – Teens Warm-up 3 min Machine -into- 4 World’s Greatest Stretch (each side) -into- 3 sets (PVC or Empty Bar) 3 Muscle Snatch 3 Overhead Squats 3 Muscle Cleans Snatch (5 Snatch Singles (light)) Metcon...
Read moreCrossFit WOD, December 29, 2022
Mayhem Affiliate 12/29/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 min Machine<br />-into-<br />4 World’s Greatest Stretch (each side)<br />-into-<br />3 sets (PVC or...
Read moreMayhem Affiliate Bodybuilding 12/28/2022
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 12/28/2022
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 -into- 6 min AMRAP :30 Echobike 10 plate toe taps (each side) 2x25ft shuttle...
Read morePre Teens (8-12) – Wed, Dec 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 250m Ski(Slow to Fast) 10 Squats 5 Burpees 10 Sit-Ups Skill Ring Rows We are going to work some ring rows and single arm ring rows. Practice the pulling motions Metcon...
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