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 09/23/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Every min (6:00) Min 1: 45sec. Machine Min 2: 45Sec Jump Rope – into – 3 sets 10 Goblet Squats 10 Single Arm Up Right Rows...
Read moreCrossFit WOD, September 23, 2023
Mayhem Affiliate 09/23/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Every min (6:00)<br />Min 1: 45sec. Machine<br />Min 2: 45Sec Jump Rope <br />- into -<br />3...
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 09/22/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6 min AMRAP 30-second Bike 5 Single Dumbbell Deadlift (each side) 5 Deadbugs (each side) 5 Birddogs (each side) 3...
Read morePre Teens (8-12) – Fri, Sep 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 10 yd walk on toes 10 yd walk to 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 yd lunge...
Read moreCrossFit WOD, September 22, 2023
Mayhem Affiliate 09/22/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30-second Bike<br />5 Single Dumbbell Deadlift...
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 09/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets 30-second Jump Rope 5 Wall Ball Front Squats 5 Wall Ball Push Press 5...
Read moreTeens – Thu, Sep 21
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets 30-second Jump Rope 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Balls 10 Single Arm Dumbbell Shoulder Press...
Read moreCrossFit WOD, September 21, 2023
Mayhem Affiliate 09/21/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo warm up<br />-into-<br />3 sets<br />30-second Jump...
Read moreMayhem Affiliate Bodybuilding 9/20/2023
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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