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...
Read moreMayhem Affiliate 03/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build...
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 moreMayhem Affiliate Bodybuilding 3/6/2023
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 – Mon, Mar 6
Open Gym Strength and Conditioning – Teens Warm-up Crossover symmetry Warmup -into- 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk...
Read moreMayhem Affiliate 03/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets...
Read moreMayhem Affiliate Bodybuilding 3/4/2023
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 to...
Read moreMayhem Affiliate 03/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Workout (4 Rounds for time) White Chocolate Macadamia Nut Freedom (RX’d) 4 sets (1 Set every 6 Minutes) 15/12...
Read morePre Teens (8-12) – Fri, Mar 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Rounds 7 Push Ups 14 Squats 7 Sit Ups 14 Arm Circles Skill Broad Jumps We are working on explosive power. Step 1:Stand with your feet shoulder-width apart. Arms up in...
Read moreMayhem Affiliate Bodybuilding 3/3/2023
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 to...
Read moreMayhem Affiliate 03/03/2023
Open Gym Strength and Conditioning – CrossFit () Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L *...
Read moreTeens – Thu, Mar 2
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec Bike erg 5 Ring Rows 10 Seated PVC Pipe Pull-Downs 3 Wall ball Squats 3 Wall ball Push press (no squat) 3 Wall balls Metcon (4 Rounds for reps) 4 Sets 2:30 AMRAP 400/300m...
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