Mayhem Affiliate 11/14/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreTeens – Mon, Nov 13
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC OVHS -into- 6 min AMRAP 2x50ft Shuttle run 10 Ring Rows 3 Snatch Push press +3 Overhead Squat (empty bar) Snatch Push Press + OHD...
Read moreMayhem Affiliate 11/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC Overhead Squats -into- 6 min AMRAP 2x50ft Shuttle run 10 Ring Rows 3 Snatch...
Read moreMayhem Affiliate Bodybuilding 11/13/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit WOD, November 13, 2023
Mayhem Affiliate 11/13/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong> </span><br><span...
Read moreMayhem Affiliate 11/12/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Distance) NSYNC Freedom (RX’d) 20 sets 30-seconds Max Distance Row 30-second Rest Independence No Change to Workout Liberty No Change to Workout Target...
Read moreCrossFit WOD, November 12, 2023
Mayhem Affiliate 11/12/2023 Workout Option 1 Workout 1 (Distance) <p><strong>NSYNC</strong></p><p>Freedom (RX’d)<br />20 sets<br />30-seconds Max Distance Row<br />30-second...
Read moreMayhem Affiliate Bodybuilding 11/04/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit WOD, November 11, 2023
Mayhem Affiliate 11/11/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />2:00 Machine:<br />3 sets<br />10 Alternating Box Step Ups<br />30sec. Knee Plank<br />3 Inch Worms...
Read morePre Teens (8-12) – Fri, Nov 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game Skill Ball Toss -Practice throwing and catching Metcon (Time) 21-15-9 Back Squat Burpees over the Bar **200m Run after each set** -Weight should be something that all...
Read moreMayhem Affiliate Bodybuilding 11/03/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreMayhem Affiliate 11/10/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 5 Snatch Grip Deadlifts 4 Snatch Highpulls 3 Muscle Snatches 2 Power Snatches 3 Bodywieght...
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