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, Nov 11
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 1:30 Run 10 Calf Raises 10 Push Ups 10 Squats Skill Jump Rope Working on some jump rope skills. 5-10 mins Metcon (Time) Filthy Fifty (Partner WOD- partners may divide up...
Read moreCrossFit WOD, November 11, 2022
Mayhem Affiliate 11/11/2022 Warm-up Warm-up <p>**1. Movement Prep/Activation and Increasing Heart Rate**<br />2:00 Machine:<br />3 sets<br />10 Alternating Box Step Ups<br />30sec. Knee Plank<br />3 Inch...
Read moreMayhem Affiliate 11/10/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 6 min amrap: 30-second Row 5 Snatch Deadlifts 5 Hang Muscle Snatches 10 Jumping Squats 2...
Read moreMayhem Affiliate Bodybuilding 11/10/2022
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 moreTeens – Thu, Nov 10
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP P1: Row Erg for meters P2: 5 kipping knees raise 5 D-Ball Slams 20 yd D-Ball OH Carry Metcon (Time) Partner 10 Synchro Toes to Bar 40/32 cal Row (split reps) 10 Synchro Toes to...
Read moreCrossFit WOD, November 10, 2022
Mayhem Affiliate 11/10/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />6 min amrap:<br />30-second Row<br />5 Snatch Deadlifts<br />5 Hang...
Read moreMayhem Affiliate 11/09/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Athletes will...
Read moreMayhem Affiliate Bodybuilding 11/9/2022
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) – Wed, Nov 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 1:30 Assault Bike 4 Monkey Hangs 8 Push Ups 4 Leg Raises 8 Squats Skill Cleans Working our Power Cleans from the floor and hang positions Metcon (AMRAP – Rounds...
Read moreCrossFit WOD, November 9, 2022
Mayhem Affiliate 11/09/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />3 sets:<br />5 Inch Worms<br />30-sec Knee Plank<br />5 Back Squats...
Read moreMayhem Affiliate 11/08/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :15 sec Bike (Arms) :15 sec Bike (Legs) :15 sec Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle...
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