Mayhem Affiliate 01/06/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 min Machine<br />-into-<br />4 World’s Greatest Stretch (each side)<br />-into-<br />3 sets (PVC or...
Read moreCrossFit WOD, January 5, 2023
Mayhem Affiliate 01/05/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />8 min AMRAP<br />25-sec bike (easy)<br />25-sec bike (moderate)<br />10-sec bike (hard)<br />5 Jumping...
Read moreCrossFit WOD, January 4, 2023
Mayhem Affiliate 01/04/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warm Up or Banded 7’s<br />-into-<br />6 min AMRAP<br />10 Box Jumps (low)<br />3...
Read moreCrossFit WOD, January 3, 2023
Mayhem Affiliate 01/03/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)<br />-into-<br />3 Sets<br />10...
Read moreCrossFit WOD, January 2, 2023
Mayhem Affiliate 01/02/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />3 sets:<br />10 Lateral Hops over the rower (or line hops)<br />3 Inch Worms<br...
Read moreCrossFit WOD, January 1, 2023
Mayhem Affiliate 01/01/2022 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>10 Min at...
Read moreMayhem Affiliate Bodybuilding 12/31/2022
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 12/31/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1 set: 2:00 Ski 2:00 Row (slow and steady) 2. Workout Prep 1 set: 5/4 Calorie Ski 5/4 Calorie Row (at workout pace)...
Read moreCrossFit WOD, December 31, 2022
Mayhem Affiliate 12/31/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />1 set:<br />2:00 Ski<br />2:00 Row<br />(slow and steady)<br /><br />2. Workout Prep<br />1...
Read morePre Teens (8-12) – Fri, Dec 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Mins 3 Inch Worm 6 Squats 9 Sampson Stretches Metcon (Distance) 10 Min Time Trail Max distance on Machine of your choice Skill 5 Rounds 10 Push-Ups 5 Curls R/L 10 Dips 5 Kick...
Read moreMayhem Affiliate Bodybuilding 12/30/2022
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 12/30/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 Rounds: 1:00 Row 25 Single Under 10 Alt. Leg V-Up 5 Wall Ball Front Squats 5 Wall Ball Push...
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