Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreCrossFit WOD, May 4, 2023
Mayhem Affiliate 05/04/2023 Warm-up Warm-up <p>1. Movement Prep/Activation<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer<br />* 10 minutes with a PVC or Empty Barbell<br...
Read moreMayhem Affiliate 05/03/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Bike (increase pace across sets) 10 Dynamic Squat Stretch 5 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 20...
Read morePre Teens (8-12) – Wed, May 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 2:30 Row 5 PVC Power Snatch 10 Squats 10 PVC Snatch Press Skill Squat Snatch Working on some light squat snatches. Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200m...
Read moreMayhem Affiliate Bodybuilding 5/3/2023
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, May 3, 2023
Mayhem Affiliate 05/03/2023 Warm-up Warm-up <p>1. Movement Prep/Activation<br />3 sets:<br />1:00 Bike (increase pace across sets)<br />10 Dynamic Squat Stretch<br />5 Roll and Reach<br />10 Iron Cross<br...
Read moreMayhem Affiliate 05/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation: 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2...
Read moreTeens – Tue, May 2
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (snatch) Snatch (1 Squat Snatch x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Diane (Time) 21-15-9...
Read moreMayhem Affiliate Bodybuilding 5/2/2023
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, May 2, 2023
Mayhem Affiliate 05/02/2023 Warm-up Warm-up <p>1. Movement Prep/Activation:<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer Exercises<br />* 10 minutes with a PVC or Empty...
Read moreMayhem Affiliate 05/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out...
Read moreTeens – Mon, May 1
Open Gym Strength and Conditioning – Teens Warm-up 1 Round Through 10 yd walk on toes 10 yd walk to 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 yd...
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