Open Gym Strength and Conditioning – Teens Warm-up 2:00 Jump Rope -into- 8 min AMRAP 5 GHD Sit Ups to Parallel 10 Step Ups 10 Russian Kettlebell Swings 10 Bird Dogs Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 V-Ups 20 Box Jump...
Read moreMayhem Affiliate 10/24/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 8 min AMRAP 5 GHD Sit Ups to Parallel (or 6 alternating v-ups) 10 Step Ups 10 Russian Kettlebell Swings 10 Bird...
Read moreCrossFit WOD, October 24, 2023
Mayhem Affiliate 10/24/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />2:00 Jump Rope<br />-into-<br />8 min AMRAP<br />5 GHD Sit Ups to Parallel (or 6 alternating v-ups)<br...
Read moreMayhem Affiliate Bodybuilding 10/23/2023
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 moreTeens – Mon, Oct 23
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up Snatch Snatch (3 Squat Snatch x 10 sets @60-70% of 1RM Snatch * Complete a set every minute (10 minutes) *) Metcon (Time) For Time 21-15-9 Burpees 42-30-18 Wall Ball...
Read moreMayhem Affiliate 10/23/2023
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 (if time allows) 10 minutes with a PVC or Empty Barbell...
Read moreCrossFit WOD, October 23, 2023
Mayhem Affiliate 10/23/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time...
Read moreMayhem Affiliate 10/22/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) “Hearts” Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Independence 3 Rounds 24/18 Calorie Air Bike 15 Deficit...
Read moreCrossFit WOD, October 22, 2023
Mayhem Affiliate 10/22/2023 Workout Option 1 Workout 1 (Time) <p><strong>"Hearts"</strong></p><p>Freedom (RX’d)<br />3 Rounds<br />30/24 Calorie Air Bike<br />20 Deficit Push Ups...
Read moreMayhem Affiliate Bodybuilding 10/07/2023
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 10/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep With Partner 2 sets: 100m Run (together) 10ft Single Dumbbell Synchro Lunge (build in weight) Workout...
Read moreCrossFit WOD, October 21, 2023
Mayhem Affiliate 10/21/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hinshaw Warm Up<br /><br /><strong>2. Workout Prep</strong><br />With Partner <br />2...
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