CrossFit – Sun, Aug 4 Workout Option 1 Nurse (16 Rounds for reps) <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/3/2024
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, Aug 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine: -into- 10:00 AMRAP 100m Run 10 Suitcase Deadlifts 5 Dumbbell Snatch (each) 10-Second Handstand Hold 5 Hanging Knee Raises...
Read moreCrossFit WOD, August 3, 2024
CrossFit – Sat, Aug 3 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/2/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it...
Read moreCrossFit – Fri, Aug 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 30-second Row 10 Cossacks 5 Pike Push Ups 10 Box Step Ups 3 Back Squats (Build in weight) 2. Strength...
Read morePre Teens (8-12) – Fri, Aug 2
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 100m Run (each round should be faster) 10 Punter Kicks 10 Butt Kickers 10 Lunge with Twist * Sub 5 shuttle runs if needed where each rep is 25 feet down + 25 feet back...
Read moreCrossFit WOD, August 2, 2024
CrossFit – Fri, Aug 2 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/1/2024
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 moreCrossFit – Thu, Aug 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 GHDs (or V-Ups) 10 Ring Rows 2. Workout Prep 2 sets: 5 Wall...
Read moreTeens – Thu, Aug 1
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 GHDs (or V-Ups) 10 Ring Rows Metcon (Time) For time: 25 Wall Ball (20/14) 40 Box Jump overs (24/20) 25 Wall Ball...
Read moreCrossFit WOD, August 1, 2024
CrossFit – Thu, Aug 1 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong> </span><br><span...
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