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 of...
Read moreMayhem Affiliate 09/30/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Banded 7’s + Hip Halo -into- 10:00 Amrap 100m Run (build in pace) 5 Wall Ball Front Squats 5 Wall Ball Push Press 5...
Read moreCrossFit WOD, September 30, 2023
Mayhem Affiliate 09/30/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />Banded 7’s + Hip Halo<br />-into-<br />10:00 Amrap<br...
Read morePre Teens (8-12) – Fri, Sep 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski 10 PVC Press 10 Pass Throughs 5 Burpees 5 Jumping Lunges(R+L=1) Skill Thrusters -We are going to review the thruster -We want to use the hip to drive the bar...
Read moreMayhem Affiliate Bodybuilding 9/22/2023
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 of...
Read moreMayhem Affiliate 09/29/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 10 Box Step Ups 10 Deadbugs 30-Second Knee Plank 5 Back Squats (Build in weight, stay light) 2. Strength...
Read moreCrossFit WOD, September 29, 2023
Mayhem Affiliate 09/29/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />10 Box Step Ups<br />10 Deadbugs<br />30-Second...
Read moreTeens – Thu, Sep 28
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 30-second Assault Bike 10 Suitcase Sit Ups 8 Alternating Dumbbell Snatches (light-practice transition) Metcon (2 Rounds...
Read moreMayhem Affiliate Bodybuilding 9/21/2023
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 moreMayhem Affiliate 09/28/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 30-second Echo Bike 10 Suitcase Sit Ups 8 Alternating Dumbbell...
Read moreCrossFit WOD, September 28, 2023
Mayhem Affiliate 09/28/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo Warmup<br />-into-<br />6:00 AMRAP<br />30-second Echo...
Read morePre Teens (8-12) – Wed, Sep 27
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 100m Jog 10 Jump Squats 5 Push Ups 10 PVC Seated Press 5 PVC High Pulls Skill We will review the movements for the workout and practice some of each Metcon (Time) 50...
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