Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Walking Lunge Steps Arm Extended Overhead 10 Kip Swings 10 Suitcase Deadlifts (each) 10 Hang Dumbbell...
Read moreCrossFit WOD, May 11, 2024
CrossFit – Sat, May 11 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>3 sets:<br>10 Walking Lunge Steps Arm Extended Overhead<br>10 Kip...
Read moreMayhem Affiliate Bodybuilding 5/10/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 10-9-8-7-6-5-4-3-2-1 Strict Chin Ups Strict Ring (OR Bar) Dips -rest 5 minutes- 10-9-8-7-6-5-4-3-2-1 Dumbbell Z Press (2×50/35) *10...
Read moreCrossFit – Fri, May 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alternating Dumbbell Bench Press (each) 10 Deadbugs 5 Low Box Jumps...
Read morePre Teens (8-12) – Fri, May 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski or Row 10 Monkey Hangs 5 Inch Worm With Push Up 10 Air Squats Skill Pull Up Practice Today we are working on form and efficiency in pull-ups. Level 1: jumping...
Read moreCrossFit WOD, May 10, 2024
CrossFit – Fri, May 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>10 Banded Pull Aparts<br>10 Single Arm Alternating Dumbbell...
Read moreMayhem Affiliate Bodybuilding 5/9/2024
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...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 10 Banded Pass Throughs -into- 3 sets: 3 Inch Worms 5 Clean Pulls 4 Muscle Cleans 3 Hang Power Cleans 2...
Read moreTeens – Thu, May 9
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Good Mornings 10 Banded Up Right Rows -into- 3 sets: 10 Roll and Reach 3 Inch Worms 5 Clean Grip High Pulls 4 High Hang Muscle Cleans 3 Hang Power Cleans 2 Power Cleans...
Read moreCrossFit WOD, May 9, 2024
CrossFit – Thu, May 9 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Good Mornings<br>10 Banded Pass Throughs<br>-into-<br>3 sets:<br>3 Inch...
Read moreMayhem Affiliate Bodybuilding 5/8/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) AMRAP 10 Minutes 10/8 Calorie Ski 10 V-Ups -rest 5 minutes- 5 Rounds 100 yard Sled Push (145/125) 20 Jumping Lunges -rest 5 minutes- AMRAP 10...
Read moreCrossFit – Wed, May 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata Air Bike (8 sets) *build up to workout pace -into- 3 sets: 10 Dynamic Squat Stretch 25ft Lizard Crawl 10 Step Back Lunges 2 Broad...
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