Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike Erg (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch...
Read moreMayhem Affiliate Bodybuilding 3/10/2023
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 morePre Teens (8-12) – Fri, Mar 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 10 Cal Ski 5 sit ups 10 Kip swings(attempts) 5 high pulls 10 Squats Skill Power Cleans Big hip drive shooting the elbows through when catching the bar We will review other...
Read moreMayhem Affiliate 03/10/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read moreMayhem Affiliate Bodybuilding 3/9/2023
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...
Read moreTeens – Thu, Mar 9
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warmup -into- 6 min AMRAP 30 sec machine 3 Squat Cleans (empty bar – build across) Metcon (Time) Teams of 3 3 Rounds 24/18 Cal Bike, Row, or Ski* 21 Cleans (95/65)** *Each...
Read moreMayhem Affiliate 03/09/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 8:00 AMRAP 30 sec machine 3 Bench Press (empty bar –...
Read moreMayhem Affiliate Bodybuilding 3/8/2023
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 morePre Teens (8-12) – Wed, Mar 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 200m Run 100m Backward walk 15 Squats 10 Push Ups 5 Broad Jumps Skill We are working on power and being explosive. Athlete’s will hold dumbbells and begin with...
Read moreMayhem Affiliate 03/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 30 sec Assault Bike (easy) 20 sec Assault Bike (mod) 10 sec Assault Bike (hard) 5 Knees to Elbows 5 Back...
Read moreMayhem Affiliate Bodybuilding 3/7/2023
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 moreTeens – Tue, Mar 7
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warmup -into- 6 min AMRAP 5 Down Dog/Seal Pose Transitions 5 DB Squats (light weight – build across) 5 Hand Release Pushups Metcon (5 Rounds for time) 5 sets 10 Dumbbell...
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