Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps Metcon (Time) 3 rounds 10 Back Squats (155/105) 100ft Walking Lunge 10...
Read moreCrossFit – Thu, Dec 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps 2. Workout Prep 2...
Read moreCrossFit WOD, December 14, 2023
CrossFit – Thu, Dec 14 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Hip Halo</p><p>-into-</p><p>5 Back Squats (empty bar (build...
Read moreMayhem Affiliate Bodybuilding 12/13/2023
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 – Wed, Dec 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row (slow-moderate pace) -into- 8:00 AMRAP 20-second Jump Rope 10 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 1 set...
Read morePre Teens (8-12) – Wed, Dec 13
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Work with a partner and switch every minute. Row/ Pushups Row/Jumping Jacks Row/Situps Skill Burpee Sandbag Thrusters (Kids do a burpee on a small sandbag, sandbell or next to a...
Read moreCrossFit WOD, December 13, 2023
CrossFit – Wed, Dec 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>2:00 Row (slow-moderate pace)</p><p>-into-</p><p>8:00 AMRAP</p><p>20-second Jump...
Read moreMayhem Affiliate Bodybuilding 12/12/2023
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 – Tue, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops – into – 2 sets...
Read moreTeens – Tue, Dec 12
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops – into – 2 sets (empty bar) 2 Power Cleans 2 Hang Power Cleans (below...
Read moreCrossFit WOD, December 12, 2023
CrossFit – Tue, Dec 12 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>2:00 Machine</p><p>-into-</p><p>2 sets (empty bar)</p><p>5 Clean Grip...
Read moreMayhem Affiliate Bodybuilding 12/11/2023
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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