CrossFit – Fri, Jan 12 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>10 PVC Pipe pass-throughs<br>10 PVC Around the Worlds (left and right)<br>-into-<br>3...
Read moreMayhem Affiliate Bodybuilding 1/11/2024
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 11
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) Deadlift (Deadlifts: –...
Read moreCrossFit – Thu, Jan 11
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 Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts...
Read moreCrossFit WOD, January 11, 2024
CrossFit – Thu, Jan 11 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Fire Hydrants (each)<br>10 Banded Glute Bridges <br>-into-<br>8 min...
Read moreMayhem Affiliate Bodybuilding 1/10/2024
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 – Wed, Jan 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6 min AMRAP :30 Jump Rope 3 Wall Ball Squats 3 Wall Ball Push Press 3 Wall Balls 5...
Read morePre Teens (8-12) – Wed, Jan 10
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 This week we will concentrate on the next 3 Rules of Running (Breathe, Bang the...
Read moreCrossFit WOD, January 10, 2024
CrossFit – Wed, Jan 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 min Air Bike (:30 easy, :20 mod, :10 fast)<br>-into-<br>6 min AMRAP<br>:30 Jump Rope<br>3 Wall Ball...
Read moreMayhem Affiliate Bodybuilding 1/9/2024
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 moreTeens – Tue, Jan 9
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or...
Read moreCrossFit – Tue, Jan 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read more