Open Gym Strength and Conditioning – Teens Warm Up 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 8:00 AMRAP 45-second Machine 5 Clean Deadlifts 5 Front Squats 5 Bench Press 5 Snatch Grip Push Press 5...
Read moreMayhem Affiliate Bodybuilding 12/18/2023
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 moreCrossFit WOD, December 18, 2023
CrossFit – Mon, Dec 18 Warm-up Warnm -up <p><span style="color:rgb(0,0,0);"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="color:rgb(0,0,0);">3...
Read moreCrossFit WOD, December 17, 2023
CrossFit – Sun, Dec 17 Workout Option 1 Fairy Bread (Time) <p>Freedom (RX’d)</p><p>3 rounds</p><p>500/450m Row</p><p>50’ Handstand walk</p><p>25 GHD’s (25...
Read moreMayhem Affiliate Bodybuilding 12/16/2023
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 moreCrossFit – Sat, Dec 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air...
Read moreCrossFit WOD, December 16, 2023
CrossFit – Sat, Dec 16 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Hinshaw Warm Up</p><p> </p><p><strong>2. Workout...
Read moreMayhem Affiliate Bodybuilding 12/15/2023
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 moreCrossFit – Fri, Dec 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch...
Read morePre Teens (8-12) – Fri, Dec 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 100M Run 100M Backwards Run 25 Squats 15 Pushups 20 Standing Knee to Elbows Then: Dynamic Stretches for Running such as leg swings, torso twists, arms swings etc. Skill Rowing...
Read moreCrossFit WOD, December 15, 2023
CrossFit – Fri, Dec 15 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>2 sets:</p><p>10 Banded Face Pulls</p><p>10 Banded Glute...
Read moreMayhem Affiliate Bodybuilding 12/14/2023
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...
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