Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build in weight) Back Squat (6 sets x 2 Back Squats (75%)...
Read moreMayhem Affiliate Bodybuilding 9/23/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (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 as the ONLY...
Read moreCrossFit – Mon, Sep 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build in...
Read moreCrossFit WOD, September 30, 2024
CrossFit – Mon, Sep 30 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreCrossFit – Sun, Sep 29
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Name that Tune (Time) Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups (Or V-Ups) Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser (Or V-Ups)...
Read moreCrossFit WOD, September 29, 2024
CrossFit – Sun, Sep 29 Workout Option 1 Name that Tune (Time) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreMayhem Affiliate Bodybuilding 9/28/2024
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, Sep 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 10 Alternating V-Ups 10 Ring Rows 5 Front Squats...
Read moreCrossFit WOD, September 28, 2024
CrossFit – Sat, Sep 28 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreMayhem Affiliate Bodybuilding 9/27/2024
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 morePre Teens (8-12) – Fri, Sep 27
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game into 3 Rounds 10 Samson Stretch 10 Push Ups 10 Air Squats Skill Overhead Lunges and Handstand Holds We are going to practice some Overhead lunges and keep practicing...
Read moreCrossFit – Fri, Sep 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 2 sets: 100m Run (Build in pace) 10m Any Object Carry (build in weight) Workout Track and...
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