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, Nov 14
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s Warm Up -into- 8 min AMRAP 30-sec single/double unders 10 heel/toe rocks 3-inch worms 10-sec handstand hold Metcon (3 Rounds for time) 3 Sets 2 Rounds 50’...
Read moreMayhem Affiliate 11/14/2022
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- 8 min AMRAP 30 sec single/double unders 10 heel/toe rocks 3 inch worms...
Read moreMayhem Affiliate 11/13/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 3 Sets 1 Min at RPE3...
Read moreMayhem Affiliate 11/12/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 1:00 Jump Rope -into- 3 sets 10 Ring Rows 10 Alternating V-Ups 10 Air Squats 2. Workout...
Read moreMayhem Affiliate Bodybuilding 11/12/2022
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 morePre Teens (8-12) – Fri, Nov 11
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 1:30 Run 10 Calf Raises 10 Push Ups 10 Squats Skill Jump Rope Working on some jump rope skills. 5-10 mins Metcon (Time) Filthy Fifty (Partner WOD- partners may divide up...
Read moreMayhem Affiliate 11/11/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine: 3 sets 10 Alternating Box Step Ups 30sec. Knee Plank 3 Inch Worms **2. Workout Prep** Get...
Read moreMayhem Affiliate Bodybuilding 11/11/2022
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 – Thu, Nov 10
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP P1: Row Erg for meters P2: 5 kipping knees raise 5 D-Ball Slams 20 yd D-Ball OH Carry Metcon (Time) Partner 10 Synchro Toes to Bar 40/32 cal Row (split reps) 10 Synchro Toes to...
Read moreMayhem Affiliate 11/10/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 6 min amrap: 30-second Row 5 Snatch Deadlifts 5 Hang Muscle Snatches 10 Jumping Squats 2...
Read moreMayhem Affiliate Bodybuilding 11/10/2022
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