CrossFit – Sat, May 18 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>10 min AMRAP<br>150m Row<br>5 Wall Balls (focus on breathing and cycling arms)<br>3 Step-ups (each...
Read morePre Teens (8-12) – Fri, May 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 100m Ski or Row 5 Sit Ups 10 Line Hops (Over and Back=1) 5 Step Ups Skill Toes to Ring Practice Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Toes to Bar/Hanging...
Read moreMayhem Affiliate Bodybuilding 5/17/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: Minute 1: 5-10 Strict Ring Dips Minute 2: 1-2 Legless Rope Climb (or 4-8 Strict Pull Ups) Minute 3: Max Rep Shoulder Press (empty...
Read moreCrossFit – Fri, May 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First...
Read moreCrossFit WOD, May 17, 2024
CrossFit – Fri, May 17 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Jog<br>-into-<br>3 sets:<br>5 Snatch Grip Deadlifts<br>4 Hang Muscle Snatch<br>3 Snatch...
Read moreTeens – Thu, May 16
Open Gym Strength and Conditioning – Teens Warm up 3:00 Machine -into- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Metcon (3 Rounds for time) 3 sets: 3 Rounds 10 Bench Press (95/65) 20 Bent Over Banded...
Read moreMayhem Affiliate Bodybuilding 5/16/2024
Open Gym Strength and Conditioning – Bodybuilding () THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...
Read moreCrossFit – Thu, May 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 5 Single Arm Ring Rows (each) 2...
Read moreCrossFit WOD, May 16, 2024
CrossFit – Thu, May 16 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>2-3 Sets<br>10 Hand Release Push Up<br>5 Single Arm Bench Press (each side...
Read moreMayhem Affiliate Bodybuilding 5/15/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 5 sets 15 GHD Sit Ups 30 yard Sled Push (180/135) -Rest 3:00- 5 sets 15 Toes to Bar 20 yard Sled Push (225/180) -rest 3:00- 5 sets 15 Russian...
Read morePre Teens (8-12) – Wed, May 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game Into 2 sets 10 PVC Shoulder Press 5 Sit ups 10 Air Squats Skill Pull Up Practice Today we are working on form and efficiency in pull-ups. Level 1: jumping pull-ups or...
Read moreCrossFit – Wed, May 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (30-seconds Moderate/30-seconds Slow) -into- Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty...
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