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 moreTeens – Mon, Jan 15
Open Gym Strength and Conditioning – Teens Warm-up 2 sets 10 Banded Fire Hydrants (each) 10 Banded Kick Backs (each) 10 Banded Glute Bridges -into- 6:00 AMRAP 30-second Air Bike (build up in pace) 5 Deadlifts (empty bar- build across sets)...
Read moreCrossFit – Mon, Jan 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Fire Hydrants (each) 10 Banded Kick Backs (each) 10 Banded Glute Bridges -into- 6:00 AMRAP 30-second Air Bike (build up...
Read moreCrossFit WOD, January 15, 2024
CrossFit – Mon, Jan 15 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>2 sets<br>10 Banded Fire Hydrants (each)<br>10 Banded Kick Backs (each)<br>10 Banded Glute...
Read moreCrossFit – Sun, Jan 14
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Miami River (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit...
Read moreCrossFit WOD, January 14, 2024
CrossFit – Sun, Jan 14 Workout Option 1 Miami River (Checkmark) <p>Freedom (RX’d)<br>Every minute (15:00)<br>5 sets<br>Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)<br>Minute 2: 10 Strict Pull...
Read moreMayhem Affiliate Bodybuilding 1/13/2024
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 – Sat, Jan 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring...
Read moreCrossFit WOD, January 13, 2024
CrossFit – Sat, Jan 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>Crossover Symmetry or Banded 7’s<br>-into-<br>3 sets<br>10...
Read moreMayhem Affiliate Bodybuilding 1/12/2024
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 morePre Teens (8-12) – Fri, Jan 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 5 Kip Swings 10 Push Ups 15 Squats Skill Jumping Pull Ups Today we will concentrate on the negative for the skill work only. In the WOD, there is no need to hold the...
Read moreCrossFit – Fri, Jan 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty...
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