Mayhem Affiliate 12/01/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo<br>-into-<br>8 min amrap:<br>10-second Handstand Hold<br>5 Deadlifts (empty bar)<br>5...
Read moreTeens – Thu, Nov 30
Open Gym Strength and Conditioning – Teens Warm-up Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs Metcon (Time) 3 Rounds 25/20 Calorie Row 30 Kettlebell Swings (35/25)
Read moreMayhem Affiliate Bodybuilding 11/30/2023
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 11/30/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row 4...
Read moreCrossFit WOD, November 30, 2023
Mayhem Affiliate 11/30/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation </strong><br>Tabata (20 seconds on/10 seconds rest)<br>4 sets (each)<br>Row<br>Russian Kettlebell Swings<br>Up...
Read moreMayhem Affiliate 11/29/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC)...
Read morePre Teens (8-12) – Wed, Nov 29
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...
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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, November 29, 2023
Mayhem Affiliate 11/29/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s + Hip Halo<br>-into-<br>2 sets:<br>10 PVC Pass Throughs<br>5...
Read moreMayhem Affiliate 11/28/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire hydrants (each) 10 Banded Squats 20 Line Hops -into- 6:00 Amrap 1x50ft Shuttle Run 5 Deadlifts (empty bar) 5 Front...
Read moreTeens – Tue, Nov 28
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Fire hydrants (each) 10 Banded Squats 20 Line Hops -into- 6:00 Amrap 1x50ft Shuttle Run 5 Deadlifts (empty bar) 5 Front Squats 10 Hollow Rocks 10 Roll and Reach Deadlift...
Read moreMayhem Affiliate Bodybuilding 11/28/2023
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...
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