Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: :30 easy Row 3 Burpees 5 Back Squats (empty) :20 moderate Row 2 Line Facing Burpees 5 Back Squats (Add a...
Read moreCrossFit WOD, October 18, 2023
Mayhem Affiliate 10/18/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />:30 easy Row<br />3 Burpees<br />5 Back Squats...
Read moreTeens – Tue, Oct 17
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...
Read moreMayhem Affiliate Bodybuilding 10/03/2023
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 10/17/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 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...
Read moreCrossFit WOD, October 17, 2023
Mayhem Affiliate 10/17/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />10 yd walk on toes<br />10 yd walk on toes backwards<br />10 yd walk on heels<br />10 yd walk – feet...
Read moreTeens – Mon, Oct 16
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Clean) Hang Clean (Hang Squat Clean: – Establish a 3 RM for the day) Metcon (2 Rounds for time) 2 Sets: 3 Rounds 12 Thrusters (45/35) 12 Sit Ups 24 Double Unders...
Read moreMayhem Affiliate Bodybuilding 10/02/2023
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 10/16/2023
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 (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read moreCrossFit WOD, October 16, 2023
Mayhem Affiliate 10/16/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />*...
Read moreMayhem Affiliate 10/15/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10...
Read moreCrossFit WOD, October 15, 2023
Mayhem Affiliate 10/15/2023 Workout Option 1 Workout 1 (Time) <p><strong>"Nailed it"</strong></p><p>Freedom (RX’d)<br />10 Rounds<br />10 Dumbbell Bench Press (50s/35s)<br />10...
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