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...
Read moreTeens – Mon, Dec 19
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm-Up -into- 6 min AMRAP 30 sec assault bike (mod pace) 3 Dumbbell Squats (light weight – build across) 3 Dumbbell Shoulder to Overhead (light weight – build across)...
Read moreMayhem Affiliate Bodybuilding 12/19/2022
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 12/19/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-Up -into- 6 min AMRAP 30 sec bike (mod pace) 3 Dumbbell Squats (light weight – build across) 3...
Read moreCrossFit WOD, December 19, 2022
Mayhem Affiliate 12/19/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm-Up<br />-into-<br />6 min AMRAP<br />30 sec bike (mod pace)<br />3 Dumbbell Squats (light weight...
Read moreMayhem Affiliate 12/18/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 4000m 4 Min at Easy 3000m 3 Min...
Read moreCrossFit WOD, December 18, 2022
Mayhem Affiliate 12/18/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>"BikeErg Lactate Threshold"</strong></p><p>4000m<br...
Read moreMayhem Affiliate 12/17/2022
Open Gym Strength and Conditioning – CrossFit OPERATION GIFT-A-WOD 🎅🎄🎁 Open gym will hold it’s first annual Christmas fundraiser. For two weeks you will have the opportunity to “gift” a workout to a...
Read moreCrossFit WOD, December 17, 2022
Mayhem Affiliate 12/17/2022 OPERATION GIFT-A-WOD <p>🎅🎄🎁</p><p>Open gym will hold it’s first annual Christmas fundraiser. For two weeks you will have the opportunity to "gift" a workout to...
Read moreMayhem Affiliate 12/16/2022
Open Gym Strength and Conditioning – CrossFit OPERATION GIFT-A-WOD 🎅🎄🎁 Open gym will hold it’s first annual Christmas fundraiser. For two weeks you will have the opportunity to “gift” a workout to a...
Read moreMayhem Affiliate Bodybuilding 12/16/2022
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 16
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Rowling (5 sets) +1 Burpee for every meter over or under 100m Skill Push Press 5×3 building up to a medium weight Metcon (Time) 5 Rounds 12 Sit Ups 9 Kettlebell Swings 6...
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