Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row -into- 3 sets: 3 Inch Worms 10 Banded Pass Throughs 10 Deadbugs 5 Shoulder Press (empty bar) Shoulder Press (Build up to a Heavy Shoulder Press 10-12 minutes) Metcon (3 Rounds for...
Read moreCrossFit – Thu, Jul 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Row -into- 6:00 AMAP 3 Inch Worms 10 Banded Pass Throughs 10 Deadbugs 5 Shoulder Press (empty bar) 2. Strength Build up to a Heavy...
Read moreCrossFit WOD, July 11, 2024
CrossFit – Thu, Jul 11 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>1:00 Row<br>-into-<br>6:00 AMAP<br>3 Inch Worms<br>10 Banded Pass Throughs<br>10...
Read morePre Teens (8-12) – Wed, Jul 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 Kip Swings 10 Push Ups 15 Punter Kicks Metcon (Time) For time: 15 Burpee Box Jump Overs 30/25 Cal Air Bike 30 Sit Ups 15 Pull Ups 30 Sit Ups 30/25 Cal Air...
Read moreMayhem Affiliate Bodybuilding 7/10/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10-9-8-7-6-5-4-3-2-1 (at moderate pace) Dumbbell Deadlift (2x70s/50) Dumbbell Front Squat (2x70s/50) *Superset each movement -rest 90 seconds...
Read moreCrossFit – Wed, Jul 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 30-second Single Unders 5 Bird Dogs (each side) 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: 3 Burpee...
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CrossFit – Wed, Jul 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>10 Cossack Squats<br>30-second Single Unders<br>5 Bird Dogs (each side)<br>5 Suitcase...
Read moreTeens – Tue, Jul 9
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 moreMayhem Affiliate Bodybuilding 7/9/2024
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...
Read moreCrossFit – Tue, Jul 9
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 moreCrossFit WOD, July 9, 2024
CrossFit – Tue, Jul 9 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 moreTeens – Mon, Jul 8
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm up -into- 6:00 AMRAP 5 Russian Kettlebell Swings 10 Alternating V-ups 10 Single Leg Calf Raises (each) 10 Box Step-ups Front Squat Build up to a Heavy Front Squat 10-12...
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