CrossFit – Thu, Jun 27 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>10 Alternating V-Ups<br>5 Up Downs<br>3 Inch Worms<br>5...
Read moreMayhem Affiliate Bodybuilding 6/26/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) Every Minute (21 Minutes) 7 Rounds Minute 1: 10-15 Heels Elevated Goblet Squat (50/35) Minute 2: 8-12 Medicine Ball GHD Sit Ups (20/14) Minute...
Read morePre Teens (8-12) – Wed, Jun 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 rounds 10 Pass Throughs 5 Burpees 5 Step Ups 100m Ski Skill Power Snatch Metcon (Time) 4 Rounds 10 Power Snatch 12 Burpee box jumps
Read moreCrossFit – Wed, Jun 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike (build in pace) 5 Worlds Greatest Stretch (each) 5 Front Squats (empty bar) 3 Low Box Jumps 1 Zombie Rope...
Read moreCrossFit WOD, June 26, 2024
CrossFit – Wed, Jun 26 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong>10:00 AMRAP<br>30-second Air Bike (build in pace)<br>5 Worlds Greatest Stretch (each)<br>5 Front Squats (empty...
Read moreMayhem Affiliate Bodybuilding 6/25/2024
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 moreTeens – Tue, Jun 25
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 30-second Row (build in pace) 10-second Handstand Hold Hold 5 Shoulder Press (empty bar) 5 Seated Banded Lat Pull Downs 5 Step Back Lunges...
Read moreCrossFit – Tue, Jun 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 30-second Row (build in pace) 10-second Handstand Hold Hold 5 Shoulder Press (empty...
Read moreCrossFit WOD, June 25, 2024
CrossFit – Tue, Jun 25 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s<br>-into-<br>7:00 AMRAP<br>30-second Row (build in...
Read moreMayhem Affiliate Bodybuilding 6/24/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) 21-15-9 Bench Press (135/95) (RPE 5-6) 3-2-1 Legless Rope Climbs -rest 3-5 minutes- 15-12-12 Bench Press (155/105) (RPE 6-7) Strict Pull Ups -rest 3-5...
Read moreCrossFit – Mon, Jun 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats...
Read moreTeens – Mon, Jun 24
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 8::00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats Metcon (Time) 4 Rounds 75 Double Unders 15 Toes to...
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