Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 1:00 Jump Rope 5 Sit Ups + Knee Extension 5 Inch Worms: 2. Workout Prep 1 set: 1 Shuttle Run...
Read moreMayhem Affiliate Bodybuilding 12/5/2022
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 5, 2022
Mayhem Affiliate 12/05/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Machine<br />-into-<br />3 sets<br />1:00 Jump Rope<br />5 Sit Ups + Knee Extension<br />5 Inch...
Read moreMayhem Affiliate 12/04/2022
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” 4 Sets 2 Min at RPE4 (Seated) 4...
Read moreCrossFit WOD, December 4, 2022
Mayhem Affiliate 12/04/2022 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>4 Sets<br...
Read moreMayhem Affiliate 12/03/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10-sec...
Read moreMayhem Affiliate Bodybuilding 12/3/2022
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 3, 2022
Mayhem Affiliate 12/03/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7s<br />-into-<br />10 min AMRAP<br />30-sec row (easy)<br />30-sec row...
Read moreMayhem Affiliate 12/02/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 4:00 Row (slow and stead) -into- 2 sets: 10 Alternating V-ups 10 Hollow Rocks 10 Kip Swings 5 Hanging Knee Raises 2...
Read morePre Teens (8-12) – Fri, Dec 2
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Rounds 30 Mountain Climbers 20 Squats 10 Pushups 5 Bridge Stretches 150m Ski Skill Cleans Reviewing our cleans and adding a little weight compared to Wednesday Metcon (AMRAP...
Read moreMayhem Affiliate Bodybuilding 12/2/2022
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 2, 2022
Mayhem Affiliate 12/02/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />4:00 Row (slow and stead)<br />-into-<br />2 sets:<br />10 Alternating V-ups<br />10 Hollow Rocks<br />10...
Read more