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 moreTeens – Thu, Jan 4
Open Gym Strength and Conditioning – Teens Warm-up 3 min Assault Bike (:30 easy, :20 mod, :10 fast) -into- 6:00 AMRAP 3 Inch worms 5 Shoulder Press (empty bar) 10 ALternating V-Ups Shoulder Press (4×10 Shoulder Press (build up to...
Read moreCrossFit – Thu, Jan 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms...
Read moreCrossFit WOD, January 4, 2024
CrossFit – Thu, Jan 4 Warm-up Warm Up <p>3 min Air Bike (:30 easy, :20 mod, :10 fast)</p><p>-into-<br>6:00 AMRAP</p><p>3 Inch Worms<br>5 Shoulder Press (empty bar)<br>10 Alternating...
Read moreMayhem Affiliate Bodybuilding 12/27/2023
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, Jan 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions -into- 8 min AMRAP :45 sec Row 5 Deadlifts (empty-building across) :30 Jump Rope 5...
Read morePre Teens (8-12) – Wed, Jan 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds :30 Assault Bike 10 Calf Raises 10 PVC Press 5 Push Ups Skill Jump Rope Practice and Reviewing DB Thrusters Metcon (Time) 50-40-30-20-10 Jump Rope 25-20-15-10-5 DB...
Read moreCrossFit WOD, January 3, 2024
CrossFit – Wed, Jan 3 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Roll and Reach<br>10 Iron Cross<br>10 Scorpions<br>-into-<br>8 min...
Read moreMayhem Affiliate Bodybuilding 1/2/2024
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, Jan 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball...
Read moreTeens – Tue, Jan 2
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball Front Squat 5 Wall Ball Push Press Metcon (Time) 50...
Read moreCrossFit WOD, January 2, 2024
CrossFit – Tue, Jan 2 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>20 Banded Side Steps<br>10 Banded Glute Bridges<br>10 Dynamic Air...
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