CrossFit – Wed, May 8 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Tabata Air Bike (8 sets)<br>*build up to workout pace<br>-into-<br>3 sets:<br>10 Dynamic Squat...
Read moreMayhem Affiliate Bodybuilding 5/7/2024
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 of...
Read moreCrossFit – Tue, May 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreTeens – Tue, May 7
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang...
Read moreCrossFit WOD, May 7, 2024
CrossFit – Tue, May 7 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br>* 10 minutes with a PVC or Empty Barbell...
Read moreMayhem Affiliate Bodybuilding 5/6/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 5 sets 6 Bench Press (heavy) 12 Deficit Push Ups (4’’/2’’) 24 Banded Chest Flies (light) -rest 2:00 between sets- -into- 3 Tabatas 8 sets (20 seconds...
Read moreCrossFit – Mon, May 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels...
Read moreTeens – Mon, May 6
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in...
Read moreCrossFit WOD, May 6, 2024
CrossFit – Mon, May 6 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry Warm-up or Banded 7’s<br>-into-<br>1 Round Through<br>10 yd walk on toes<br>10...
Read moreCrossFit – Sun, May 5
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Spock (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15...
Read moreCrossFit WOD, May 5, 2024
CrossFit – Sun, May 5 Workout Option 1 Spock (Checkmark) <p>Freedom (RX’d)<br>Every 1:00 (16:00)<br>Minute 1: 0:30 Handstand Hold <br>Minute 2: 12 Kettlebell Swings (53/35)<br>Minute 3: 5 Box Jumps...
Read moreMayhem Affiliate Bodybuilding 5/4/2024
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 of...
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