Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 400m Bike 10 Squats 5 Push Ups 10 Sit Ups Skill Thruster We will review thrusters for a skill today. We want to focus on a big hip pop (hips) Metcon (AMRAP – Reps)...
Read moreMayhem Affiliate Bodybuilding 3/17/2023
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 moreCrossFit WOD, March 17, 2023
Mayhem Affiliate 03/17/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 sets:<br />1:00 Assault Bike<br />5...
Read moreMayhem Affiliate 03/16/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 8 min AMRAP 30-second Single Unders 10 Heel to toe Rocks 5 Low Box Jumps 5 Back Squats (empty...
Read moreTeens – Thu, Mar 16
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 20 sec Row (easy) 20 sec Row (mod) 10 yd sled push (empty) 10 yd sled pull (empty) 5 D-Ball Slams Metcon (Time) Teams of 3 4 Rounds 16/12Cal Row Erg 30 yd sled push 10 D-Ball...
Read moreCrossFit WOD, March 16, 2023
Mayhem Affiliate 03/16/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />8 min AMRAP<br />30-second Single Unders<br />10 Heel to toe Rocks<br...
Read moreMayhem Affiliate 03/15/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 set: 1:00 Row 10 Alternating Dumbbell Clean and Jerks 5 Lunge Steps (each side) 5 Deadlifts...
Read morePre Teens (8-12) – Wed, Mar 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 20 Jumping Jacks 10 Squats 20 Arm Circles 10 Pushups Skill Agility Ladders Working through different agility drills to get ready for our run today. Metcon (AMRAP...
Read moreMayhem Affiliate Bodybuilding 3/15/2023
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 moreCrossFit WOD, March 15, 2023
Mayhem Affiliate 03/15/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 set:<br />1:00 Row<br />10 Alternating Dumbbell Clean and Jerks<br />5...
Read moreMayhem Affiliate 03/14/2023
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 – Tue, Mar 14
Open Gym Strength and Conditioning – Teens Warm-up 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 – arms locked out overhead 10...
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