Open Gym Strength and Conditioning – Teens Warm up Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) Front Squat + Push Press + Push...
Read moreCrossFit WOD, December 6, 2022
Mayhem Affiliate 12/06/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo + Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />6:00 Amrap<br />5 Front Squats (empty...
Read moreMayhem Affiliate Bodybuilding 12/5/2022
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 12/05/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 1:00 Jump Rope 5 Sit Ups + Knee Extension 5 Inch Worms: 2. Workout Prep 1 set: 1 Shuttle Run...
Read moreTeens – Mon, Dec 5
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 3 sets 1:00 Jump Rope 5 Sit Ups + Knee Extension 5 Inch Worms: Metcon (12 Rounds for time) 6 Sets (1 Set every 2:30) 6 Shuttle Runs (50’) 12 Med Ball Sit Ups -Rest 5:00...
Read moreCrossFit WOD, December 5, 2022
Mayhem Affiliate 12/05/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Machine<br />-into-<br />3 sets<br />1:00 Jump Rope<br />5 Sit Ups + Knee Extension<br />5 Inch...
Read moreMayhem Affiliate 12/04/2022
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” 4 Sets 2 Min at RPE4 (Seated) 4...
Read moreCrossFit WOD, December 4, 2022
Mayhem Affiliate 12/04/2022 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>4 Sets<br...
Read moreMayhem Affiliate Bodybuilding 12/3/2022
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 12/03/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10-sec...
Read moreCrossFit WOD, December 3, 2022
Mayhem Affiliate 12/03/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7s<br />-into-<br />10 min AMRAP<br />30-sec row (easy)<br />30-sec row...
Read moreMayhem Affiliate Bodybuilding 12/2/2022
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 more