Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 8 Sets 4 Min at RPE3...
Read moreCrossFit WOD, November 6, 2022
Mayhem Affiliate 11/06/2022 Warm-up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) <p>"BikeErg Lactate Threshold"</p><p>8 Sets<br />4 Min at...
Read moreMayhem Affiliate 11/07/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Warmup: 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into –...
Read moreMayhem Affiliate 11/05/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Empty Bar Tempo Bench (slow and controlled) 5 GHD’s...
Read moreMayhem Affiliate Bodybuilding 11/5/2022
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, November 7, 2022
Mayhem Affiliate 11/07/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Warmup:<br />3 sets:<br />20 Plate Toe Touches<br />5 Up Downs<br />10 PVC Pass Throughs<br />5...
Read moreMayhem Affiliate 11/04/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 10 PVC Pipe Pass Throughs 10 PVE Pipe Around the world (Left and Right) -into- 2 sets 30-second Jump...
Read morePre Teens (8-12) – Fri, Nov 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Metcon (Time) 100 Single Unders ..into.. 7 Sets 10 Hand Release Push Ups 10 Sit-Ups 10 Squats ..into.. 35 Burpees Skill Working on Push Press (Stay light/empty bar) Warm-up 3:00 Row...
Read moreMayhem Affiliate Bodybuilding 11/4/2022
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 11/03/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Once athletes...
Read moreMayhem Affiliate Bodybuilding 11/3/2022
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 moreTeens – Thu, Nov 3
Open Gym Strength and Conditioning – Teens Warm-up 8 min amrap: :45 sec Assault Bike 5 Hang Muscle Cleans 5 Hang Power Cleans 10 V-ups Metcon (Time) 2 Sets 10/7 Assault Bike 12 Hang Power Cleans 10/7 Assault Bike 9 Hang Power Cleans 10/7...
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