Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with...
Read moreTeens – Thu, Dec 1
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 15 sec Assault Bike (arms) 15 sec Assault BIke (legs) 4 D-Ball Squats 50 ft Bear Crawl 4 D-Ball Slams Metcon (3 Rounds for time) 3 sets: 15/12 Assault Bike 10 Dumbbell Squats...
Read moreMayhem Affiliate Bodybuilding 12/1/2022
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 1, 2022
Mayhem Affiliate 12/01/2022 CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6" target <h4>Malasadas (Open 12.1)</h4><p>Freedom (RX’d)<br />7:00 Amrap <br />Max Burpee...
Read moreMayhem Affiliate 11/30/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Hour (Everything Included) 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...
Read morePre Teens (8-12) – Wed, Nov 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 500m Bike 20-15-10 Jumping Jacks Squats Toe Touches Arm Circles Skill Hang Cleans Working on some hang cleans from the high hang Metcon (Time) Cash In: 20 Burpees 4 Rounds 10...
Read moreMayhem Affiliate Bodybuilding 11/30/2022
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 moreCrossFit WOD, November 30, 2022
Mayhem Affiliate 11/30/2022 Warm-up <p>Hour (Everything Included)<br /><br />1. Movement Prep/Activation and Increasing Heart Rate<br />Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br />*...
Read moreMayhem Affiliate 11/29/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each...
Read moreMayhem Affiliate Bodybuilding 11/29/2022
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 moreTeens – Tue, Nov 29
Open Gym Strength and Conditioning – Teens Warm-up 10 min AMRAP 8 Heel Toe Rocks 8 Plate Toe Taps (each side) 4 Box Steps Ups (total) 4 Box Jumps (practice multiple heights) 4 Hang DB Power Snatches Metcon (AMRAP – Rounds and Reps)...
Read moreCrossFit WOD, November 29, 2022
Mayhem Affiliate 11/29/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Burgener Warm Up Clean + Skill Transfer (15:00)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5...
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