Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 Jump Squats 5 Pushups 5 Supermans 5 Burpee Skill Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3 Snatch 6 OVHD Squats 9 Box Jumps
Read moreTeens – Thu, Dec 8
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 3 sets: 10 PVC Pass throughs 5 Kip Swings 5 Low Box Jumps 10 Sit Ups Metcon (6 Rounds for time) 6 sets: (Every 3:00) 10 Toes to Bar 10 Box Jump Overs (20/16) 10 Pull...
Read moreMayhem Affiliate 12/08/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets: 10 PVC Pass throughs 5 Kip Swings 5 Low Box Jumps 10 Sit Ups 2. Workout Prep 1 set: 3 Toes...
Read morePre Teens (8-12) – Wed, Dec 7
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 100M Run 30 Jumping Jacks 100M Run 15 Squats 100M Run 10 Passthroughs Skill Power Clean Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 7 Power Cleans 7 Push Ups 7 Hollow...
Read moreMayhem Affiliate Bodybuilding 12/7/2022
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 12/07/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read moreTeens – Tue, Dec 6
Open Gym Strength and Conditioning – Teens Warm up Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) Front Squat + Push Press + Push...
Read moreMayhem Affiliate Bodybuilding 12/6/2022
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 12/06/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4...
Read moreTeens – Mon, Dec 5
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 3 sets 1:00 Jump Rope 5 Sit Ups + Knee Extension 5 Inch Worms: Metcon (12 Rounds for time) 6 Sets (1 Set every 2:30) 6 Shuttle Runs (50’) 12 Med Ball Sit Ups -Rest 5:00...
Read moreMayhem Affiliate Bodybuilding 12/5/2022
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 moreMayhem Affiliate 12/05/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 1:00 Jump Rope 5 Sit Ups + Knee Extension 5 Inch Worms: 2. Workout Prep 1 set: 1 Shuttle Run...
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