Open Gym Strength and Conditioning – Teens Warm-up 3 min Machine -into- 4 World’s Greatest Stretch (each side) -into- 3 sets (PVC or Empty Bar) 3 Muscle Snatch 3 Overhead Squats 3 Muscle Cleans Snatch (5 Snatch Singles (light)) Metcon...
Read morePre Teens (8-12) – Wed, Dec 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 250m Ski(Slow to Fast) 10 Squats 5 Burpees 10 Sit-Ups Skill Ring Rows We are going to work some ring rows and single arm ring rows. Practice the pulling motions Metcon...
Read moreMayhem Affiliate Bodybuilding 12/28/2022
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 12/28/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 6 min AMRAP :30 Echobike 10 plate toe taps (each side) 2x25ft shuttle...
Read moreMayhem Affiliate Bodybuilding 12/27/2022
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, Dec 27
Open Gym Strength and Conditioning – Teens Warm-up Tabata Assault Bike (10 sets) 20 seconds on/10 seconds off Metcon (AMRAP – Rounds and Reps) 8:00 Amrap 8 Dumbbell Deadlifts (35s/25s) 8 Dumbbell Front Squats (35s/25s) 8 Dumbbell...
Read moreMayhem Affiliate 12/27/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops –...
Read moreMayhem Affiliate Bodybuilding 12/26/2022
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 – Mon, Dec 26
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s with Hip Halo Warmup -into- 3 sets 30-second Knee Plank (elbows) 5 Snatch Push Press 5 Overhead Squats * Start with a PVC Pipe and progress to an...
Read moreMayhem Affiliate 12/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s with Hip Halo Warmup -into- 3 sets 30-second Knee Plank (elbows) 5 Snatch Push...
Read moreMayhem Affiliate 12/25/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 2 Sets: 1 Min Hard (95-105...
Read moreMayhem Affiliate Bodybuilding 12/24/2022
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 more