Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 500m Bike 20-15-10 Jumping Jacks Squats Toe Touches Arm Circles Skill Hang Cleans Working on some hang cleans from the high hang Metcon (Time) Cash In: 20 Burpees 4 Rounds 10...
Read moreMayhem Affiliate 11/30/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Hour (Everything Included) 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...
Read moreTeens – Tue, Nov 29
Open Gym Strength and Conditioning – Teens Warm-up 10 min AMRAP 8 Heel Toe Rocks 8 Plate Toe Taps (each side) 4 Box Steps Ups (total) 4 Box Jumps (practice multiple heights) 4 Hang DB Power Snatches Metcon (AMRAP – Rounds and Reps)...
Read moreMayhem Affiliate Bodybuilding 11/29/2022
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 11/29/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each...
Read moreMayhem Affiliate 11/28/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC OVHS -into- 6 min AMRAP 30-sec assault bike 5 Wall ball...
Read moreTeens – Mon, Nov 28
Open Gym Strength and Conditioning – Teens Warm-up 10 min amrap: 1 min Row 5 Wall Ball Squats 5 Wall Ball Push Press 3 Wall Ball Thrusters 5 Step back Lunges (each leg) Metcon (4 Rounds for time) 4 sets (New set every 5:00) 16/12 Calorie...
Read moreMayhem Affiliate Bodybuilding 11/28/2022
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 11/27/2022
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 Rounds 3x (2 Min at RPE7, 3...
Read moreMayhem Affiliate 11/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec Assault Bike 5 Front Squats (Empty Bar – Build Across) 5 Up downs 6...
Read moreMayhem Affiliate Bodybuilding 11/26/2022
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 moreMayhem Affiliate 11/25/2022
Open Gym Strength and Conditioning – CrossFit 9am class only today! Hope you all had a great thanksgiving with your loved ones! (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7’s...
Read more