Mayhem Affiliate 05/02/2023 Warm-up Warm-up <p>1. Movement Prep/Activation:<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer Exercises<br />* 10 minutes with a PVC or Empty...
Read moreMayhem Affiliate 05/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out...
Read moreTeens – Mon, May 1
Open Gym Strength and Conditioning – Teens Warm-up 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd...
Read moreMayhem Affiliate Bodybuilding 5/1/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit WOD, May 1, 2023
Mayhem Affiliate 05/01/2023 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />1 Round Through<br />10 yd walk on toes<br />10 yd walk to toes backwards<br />10 yd walk on heels<br...
Read moreMayhem Affiliate 04/30/2023
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 Min at RPE3 (or 75 RPM), 1 Min at RPE7 (or...
Read moreCrossFit WOD, April 30, 2023
Mayhem Affiliate 04/30/2023 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><br /> </p><p>2 Min at...
Read moreMayhem Affiliate 04/29/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 2 Zombie Rope Climbs 2 Burpee Box Get Overs (low height, practice...
Read moreMayhem Affiliate Bodybuilding 4/29/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit WOD, April 29, 2023
Mayhem Affiliate 04/29/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />2 Zombie Rope Climbs<br />2 Burpee Box Get...
Read morePre Teens (8-12) – Fri, Apr 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Min Jump Rope 3 Rounds 10 Squats 5 PVC Power Snatch 10 Inch Worms Skill Power Snatch + Overhead Squat We are building to a slightly heavier weight than last time. We want to...
Read moreMayhem Affiliate 04/28/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 8 min AMRAP 30-sec Bike 5 Kip Swings 5 Knees to Elbow 3 Alt. DB Snatch...
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