Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) Strict JT 21-15-9 Strict Handstand Push-ups Strict Ring Dips Strict Push Ups -rest 3 minutes- “Pulling” JT 21-15-9 Strict Pull Ups Feet Elevated Ring...
Read moreCrossFit – Mon, Jul 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6:00 AMRAP 5 Russian Kettlebell Swings 10 Alternating V-ups 10 Single Leg Calf Raises (each) 10 Box Step-ups 2...
Read moreCrossFit WOD, July 8, 2024
CrossFit – Mon, Jul 8 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warmup<br>-into-<br>6:00 AMRAP<br>5 Russian Kettlebell Swings<br>10 Alternating V-ups...
Read moreCrossFit – Sun, Jul 7
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Patriotism (10 Rounds for time) Freedom (RX’d) Every 1:00 (10:00) 100m Run 5 Burpee Pull Ups Independence Every 1:00 (10:00) 100m Run 3 Burpee Pull Ups Liberty Every 1:00...
Read moreCrossFit WOD, July 7, 2024
CrossFit – Sun, Jul 7 Workout Option 1 Patriotism (10 Rounds for reps) <p>Freedom (RX’d)<br>Every 1:00 (10:00)<br>100m Run<br>5 Burpee Pull Ups</p><p> </p><p>Independence<br>Every...
Read moreMayhem Affiliate Bodybuilding 7/6/2024
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 – Sat, Jul 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 5 Inch Worms 5 Cat/Cow 10 Alternating V-Ups 5 Deadlifts (empty bar- build across sets)) 10-yard Empty Sled Push 2...
Read moreCrossFit WOD, July 6, 2024
CrossFit – Sat, Jul 6 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Machine<br>-into-<br>5 Inch Worms<br>5 Cat/Cow<br>10 Alternating V-Ups<br>5...
Read moreMayhem Affiliate Bodybuilding 7/5/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: 7 Strict Handstand Push Up (Use a deficit if you prefer!) at RPE7 9 Single Arm Dumbbell Row (each side) (moderate) at RPE7 -Rest...
Read moreCrossFit – Fri, Jul 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets 1:00 Row 5 Heel Box Ring Dips 10 Ring Rows 10 Knee Push Ups 2. Workout Prep 2 sets: 3 Ring Dips 3 Inverted Ring...
Read morePre Teens (8-12) – Fri, Jul 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 10 PVC High Pulls 10 PVC Press 10 PVC Front Squat 200m Ski Skill Knees To Elbow We are going past hanging Knee raise and trying to get the knees to the elbow Metcon (AMRAP...
Read moreCrossFit WOD, July 5, 2024
CrossFit – Fri, Jul 5 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Banded 7’s<br>-into-<br>3 sets<br>1:00 Row<br>5 Heel Box Ring Dips<br>10 Ring...
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