Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 3 sets: 10 PVC Pass throughs 5 Kip Swings 5 Low Box Jumps 10 Sit Ups Metcon (6 Rounds for time) 6 sets: (Every 3:00) 10 Toes to Bar 10 Box Jump Overs (20/16) 10 Pull...
Read moreMayhem Affiliate 12/08/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets: 10 PVC Pass throughs 5 Kip Swings 5 Low Box Jumps 10 Sit Ups 2. Workout Prep 1 set: 3 Toes...
Read moreCrossFit WOD, December 8, 2022
Mayhem Affiliate 12/08/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Machine<br />-into-<br />3 sets:<br />10 PVC Pass throughs<br />5 Kip Swings<br />5 Low Box...
Read morePre Teens (8-12) – Wed, Dec 7
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 100M Run 30 Jumping Jacks 100M Run 15 Squats 100M Run 10 Passthroughs Skill Power Clean Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 7 Power Cleans 7 Push Ups 7 Hollow...
Read moreMayhem Affiliate 12/07/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read moreMayhem Affiliate Bodybuilding 12/7/2022
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 7, 2022
Mayhem Affiliate 12/07/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br...
Read moreTeens – Tue, Dec 6
Open Gym Strength and Conditioning – Teens Warm up Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) Front Squat + Push Press + Push...
Read moreMayhem Affiliate 12/06/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4...
Read moreMayhem Affiliate Bodybuilding 12/6/2022
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 6, 2022
Mayhem Affiliate 12/06/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo + Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />6:00 Amrap<br />5 Front Squats (empty...
Read moreTeens – Mon, Dec 5
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 3 sets 1:00 Jump Rope 5 Sit Ups + Knee Extension 5 Inch Worms: Metcon (12 Rounds for time) 6 Sets (1 Set every 2:30) 6 Shuttle Runs (50’) 12 Med Ball Sit Ups -Rest 5:00...
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