Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Scatterball Skill Rope Climbs Working on Wrapping and getting to the top! Metcon (Time) 100 Burpees -Must move forward every 10 -Need to stay moving Fast is Smooth, Smooth is...
Read moreMayhem Affiliate Bodybuilding 10/06/2023
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 10/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into 8 min AMRAP 10yd Bear Crawl 10yd Bear Crawl Backwards 5 Clean Deadlifts 4 Muscle Cleans 3...
Read moreCrossFit WOD, October 20, 2023
Mayhem Affiliate 10/20/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into<br />8 min AMRAP<br />10yd Bear Crawl<br...
Read moreTeens – Thu, Oct 19
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets 5 Down Dog to Seal 5 Russian Kettlebell Swings 5 Goblet Squats 10 Box Step Ups (low) Metcon (2 Rounds for time) 2 rounds 30...
Read moreMayhem Affiliate Bodybuilding 10/05/2023
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 10/19/2023
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- 3 sets 5 Down Dog to Seal 5 Russian Kettlebell Swings 5 Goblet Squats 10 Box Step Ups...
Read moreCrossFit WOD, October 19, 2023
Mayhem Affiliate 10/19/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo<br />-into-<br />3 sets<br />5 Down Dog to Seal<br...
Read moreMayhem Affiliate Bodybuilding 10/04/2023
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 morePre Teens (8-12) – Wed, Oct 18
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 rounds 1:00 Row 10yd seal walk 10 Walking lunge Steps Skill 5-10 Mins Sled Push and Pull with a partner Metcon (Time) 5 Sets 2 Rounds=1 Set 50′ Seal Walk 50′ Lunge*...
Read moreMayhem Affiliate 10/18/2023
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 more