Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs) Monostructural (5 Rounds for time) 5 sets: 50 Double...
Read moreTeens – Thu, Jun 13
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft Walking Lunge Metcon (Time) In 3:00 (15:00/5 round cap) 2 rounds 50ft Single Arm Dumbbell Overhead...
Read moreCrossFit – Thu, Jun 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft Walking Lunge 2. Workout Prep 2 sets: 10ft Single...
Read moreCrossFit WOD, June 13, 2024
CrossFit – Thu, Jun 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups<br>5 Kip Swings<br>25ft Lizard...
Read moreCrossFit – Wed, Jun 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 7:00 AMRAP 30-second Air Bike 10 tempo PVC pipe OHS (3 sec neg) 5 Inch Worms 50 meter run 2 . Workout Prep 2 sets: 100 meter run 5...
Read moreMayhem Affiliate Bodybuilding 6/12/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10-9-8-7-6-5-4-3-2-1 Dumbbell Deadlifts (2x70s/50s) Dumbbell Farmers Hold Step Back Lunges (2x70s/50s) *Each has to be superset and unbroken...
Read morePre Teens (8-12) – Wed, Jun 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Minutes Running 1 Minute Situps 1 Minute Jump Squats 1 Minute Arm Circles (Switch directions at 30 sec) 1 Minute Crunches Skill 5 Rounds (30/30) Plank Hold Static Squat Monkey...
Read moreCrossFit – Wed, Jun 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike 10 Bent Over Banded Rows 5 Inch Worms 10 Box Step Ups 2. Strength 3 sets: 10 Shoulder Press (60-65%)...
Read moreCrossFit WOD, June 12, 2024
CrossFit – Wed, Jun 12 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>7:00 AMRAP<br>30-second Air Bike <br>10 tempo PVC pipe OHS (3 sec neg)<br>5 Inch Worms<br>50 meter...
Read moreMayhem Affiliate Bodybuilding 6/11/2024
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 11
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row (build in pace) -into- 3 sets 10 Hollow Rocks 10 Russian Kettlebell Swings (light) 4 Up Downs + Jump Over Rower Metcon (4 Rounds for time) Every 6:00 (4 sets) 25/20 Calorie Row 20...
Read moreCrossFit – Tue, Jun 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 3 sets 10 Hollow Rocks 10 Russian Kettlebell Swings (light) 4 Up Downs + Jump Over Rower 2. Workout Prep...
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