Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Row 10 Banded Pull Aparts 10 Kip Swings 10 Dumbbell Bench Press 1 Zombie Rope Climb (Or 10 Ring Rows) 2. Workout Prep 3...
Read moreCrossFit WOD, May 4, 2024
CrossFit – Sat, May 4 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>1:00 Row<br>10 Banded Pull Aparts<br>10 Kip Swings<br>10 Dumbbell Bench Press<br>1...
Read moreMayhem Affiliate Bodybuilding 5/3/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 3 sets 15 Bench Dips -Rest :30- 15 Banded Tricep Push Down OR Cable Tricep Push Down -Rest :30- 30 Overhead Banded Tricep Extension -Rest...
Read moreCrossFit – Fri, May 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine 20 Banded Pass Throughs 20 Banded Shoulder Press -into- 8:00 AMRAP 3 Inch Worms 6 Single Dumbbell Shoulder Press (each) 10...
Read moreCrossFit WOD, May 3, 2024
CrossFit – Fri, May 3 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>1:00 Machine <br>20 Banded Pass Throughs<br>20 Banded Shoulder Press<br>-into-<br>8:00 AMRAP<br>3...
Read moreMayhem Affiliate Bodybuilding 5/2/2024
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 moreTeens – Thu, May 2
Open Gym Strength and Conditioning – Teens Warm-up Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC pass-throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch...
Read moreCrossFit – Thu, May 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC pass-throughs 5 Snatch Grip Deadlifts 5 High...
Read moreCrossFit WOD, May 2, 2024
CrossFit – Thu, May 2 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Every 45 seconds (5 sets)<br>125m Row<br>- into -<br>3-4 sets (10:00 time cap)<br>10 PVC...
Read moreMayhem Affiliate Bodybuilding 5/1/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 5 sets: Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM) Minute 2: Max Air Squats Minute 3: Echo Bike (easy/moderate)...
Read morePre Teens (8-12) – Wed, May 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 2 Min Ski or Row 10 PVC Shoulder Press 10 PVC Back Squats 10 Push Ups Skill Push Jerk – We are working on the Push Jerk (Dip, Drive, Dip) – We will start by...
Read moreCrossFit – Wed, May 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Walk Forward 10 banded Walks Backwards 20 Side Steps -into- 3 sets: 8 Hang Alternating Dumbbell Snatch (light) 8 Step...
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