Mayhem Affiliate 12/30/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 Rounds:<br />1:00 Row<br />25 Single Under<br />10 Alt. Leg V-Up<br...
Read moreTeens – Thu, Dec 29
Open Gym Strength and Conditioning – Teens Warm-up 3 min Machine -into- 4 World’s Greatest Stretch (each side) -into- 3 sets (PVC or Empty Bar) 3 Muscle Snatch 3 Overhead Squats 3 Muscle Cleans Snatch (5 Snatch Singles (light)) Metcon...
Read moreMayhem Affiliate 12/29/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 min Machine -into- 4 World’s Greatest Stretch (each side) -into- 3 sets (PVC or Empty Bar) 3 Muscle Snatch 3...
Read moreMayhem Affiliate Bodybuilding 12/29/2022
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 moreCrossFit WOD, December 29, 2022
Mayhem Affiliate 12/29/2022 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 morePre Teens (8-12) – Wed, Dec 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 250m Ski(Slow to Fast) 10 Squats 5 Burpees 10 Sit-Ups Skill Ring Rows We are going to work some ring rows and single arm ring rows. Practice the pulling motions Metcon...
Read moreMayhem Affiliate 12/28/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 6 min AMRAP :30 Echobike 10 plate toe taps (each side) 2x25ft shuttle...
Read moreMayhem Affiliate Bodybuilding 12/28/2022
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 moreTeens – Tue, Dec 27
Open Gym Strength and Conditioning – Teens Warm-up Tabata Assault Bike (10 sets) 20 seconds on/10 seconds off Metcon (AMRAP – Rounds and Reps) 8:00 Amrap 8 Dumbbell Deadlifts (35s/25s) 8 Dumbbell Front Squats (35s/25s) 8 Dumbbell...
Read moreMayhem Affiliate Bodybuilding 12/27/2022
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 12/27/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops –...
Read moreCrossFit WOD, December 27, 2022
Mayhem Affiliate 12/27/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />2:00 Machine<br />-into-<br />2 sets (empty bar)<br />5 Clean Grip Deadlifts<br />5 High Pulls<br />5...
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