Open Gym Strength and Conditioning – Teens Warm-up 10 min AMRAP 8 Heel Toe Rocks 8 Plate Toe Taps (each side) 4 Box Steps Ups (total) 4 Box Jumps (practice multiple heights) 4 Hang DB Power Snatches Metcon (AMRAP – Rounds and Reps)...
Read moreMayhem Affiliate Bodybuilding 11/29/2022
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 11/29/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each...
Read moreCrossFit WOD, November 29, 2022
Mayhem Affiliate 11/29/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Burgener Warm Up Clean + Skill Transfer (15:00)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5...
Read moreMayhem Affiliate 11/28/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC OVHS -into- 6 min AMRAP 30-sec assault bike 5 Wall ball...
Read moreTeens – Mon, Nov 28
Open Gym Strength and Conditioning – Teens Warm-up 10 min amrap: 1 min Row 5 Wall Ball Squats 5 Wall Ball Push Press 3 Wall Ball Thrusters 5 Step back Lunges (each leg) Metcon (4 Rounds for time) 4 sets (New set every 5:00) 16/12 Calorie...
Read moreMayhem Affiliate Bodybuilding 11/28/2022
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 moreCrossFit WOD, November 28, 2022
Mayhem Affiliate 11/28/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />2 sets<br />10 PVC Pass Throughs<br />5 PVC OVHS<br />-into-<br...
Read moreMayhem Affiliate 11/27/2022
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” 2 Rounds 3x (2 Min at RPE7, 3...
Read moreCrossFit WOD, November 27, 2022
Mayhem Affiliate 11/27/2022 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>2...
Read moreMayhem Affiliate 11/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec Assault Bike 5 Front Squats (Empty Bar – Build Across) 5 Up downs 6...
Read moreMayhem Affiliate Bodybuilding 11/26/2022
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