Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Tabata Assault Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – into – 3-4 sets (10:00 time...
Read moreTeens – Mon, Mar 13
Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 30 sec Ski 4 Up Downs to Seal Pose 3 Wall ball Squats 3 Wall ball Push Press 3 Wall ball Metcon (Checkmark) 5 Sets: Minute 1: 175/150m Ski Minute 2: 12Burpees Minute 3: 15 Wall...
Read moreMayhem Affiliate 03/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 8:00 Amrap 30 sec row 4 Up Downs to Seal Pose + Step over rower 3 Wallball Squats 3 Wallball Push Press...
Read moreMayhem Affiliate Bodybuilding 3/13/2023
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 moreMayhem Affiliate 03/12/2023
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 (Time) BikeErg Lactate Threshold 4000m at Easy 3500m at Easy/Moderate 2500m at...
Read moreMayhem Affiliate Bodybuilding 3/11/2023
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 moreMayhem Affiliate 03/11/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -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...
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