Mayhem Affiliate 12/23/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />1 min easy row<br />5 Deadlifts (empty bar)<br />5 Hang Squat Cleans (empty Bar)<br />5 Strict...
Read moreTeens – Thu, Dec 22
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec Ski 5 Dead bugs (each side) 3 Strict Press (empty bar – build across) 3 Push Press (empty bar – build across) 3 Push Jerks (empty bar – build across)...
Read moreMayhem Affiliate 12/22/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-Up + Crossover Symmetry or Banded 7’s -into- 3 sets 3 Snatch Grip Push Press 3 Overhead Squats 3 Pressing...
Read moreMayhem Affiliate Bodybuilding 12/22/2022
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 moreCrossFit WOD, December 22, 2022
Mayhem Affiliate 12/22/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm-Up + Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets<br />3 Snatch Grip Push Press<br...
Read morePre Teens (8-12) – Wed, Dec 21
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 200m Row 10 Push Ups 5 Walking Planks 10 Squats Skill Reviewing Our Burpee Pull Ups Metcon (Time) 10-9-8-7-6-5-4-3-2-1 DB Snatch 5-5-4-4-3-3-2-2-1-1 Burpee Pull Up
Read moreMayhem Affiliate 12/21/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 3 sets: 5 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar Push Jerks 10...
Read moreCrossFit WOD, December 21, 2022
Mayhem Affiliate 12/21/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />5 Empty Bar Front Squats<br />5 Empty Bar Shoulder Press<br...
Read moreTeens – Tue, Dec 20
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Snatch) 3-Position Power Snatch (1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 set *Build to a Heavy, Unbroken Complex across 5 working sets) 1...
Read moreMayhem Affiliate Bodybuilding 12/20/2022
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 12/20/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read moreCrossFit WOD, December 20, 2022
Mayhem Affiliate 12/20/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br...
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