Mayhem Affiliate 10/31/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />10:00 AMRAP<br />1:00 Machine<br />5 Knees to...
Read moreMayhem Affiliate 10/30/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform...
Read moreTeens – Mon, Oct 30
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Cleans) Clean and Jerk (Every 1:00 (10:00) 2 Squat Clean and Jerks *Start light and build up to 70%) Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 2-4-6-8-10…....
Read moreMayhem Affiliate Bodybuilding 10/30/2023
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, October 30, 2023
Mayhem Affiliate 10/30/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time...
Read moreMayhem Affiliate 10/29/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Peter Paul Rubens Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air...
Read moreCrossFit WOD, October 29, 2023
Mayhem Affiliate 10/29/2023 Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) <p><strong>Peter Paul Rubens</strong></p><p>Freedom (RX’d)<br />AMRAP 25:00<br />20 Lateral Box Step Ups...
Read moreMayhem Affiliate Bodybuilding 10/28/2023
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 of...
Read moreMayhem Affiliate 10/28/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Ac 2. Workout Prep Workout Workout (AMRAP – Rounds and Reps) Benefit WOD Teams of 3 20:00 AMRAP Partner A 14 Single DB Box Step Over 14 Single...
Read moreCrossFit WOD, October 28, 2023
Mayhem Affiliate 10/28/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />3 sets:<br />10 Roll and Reach<br />10 Dynamic Squat Stretches<br...
Read moreMayhem Affiliate 10/27/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warm Up 8 min AMRAP 6 Deadlifts 5 Hang Power Cleans 4 Shoulder to Overhead (empty barbell) 3...
Read moreMayhem Affiliate Bodybuilding 10/27/2023
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 of...
Read more