CrossFit – Fri, Sep 27 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Row 5 Inchworm 3 Pike Push Ups 2. Workout Prep 2 sets: 2 Handstand...
Read moreMayhem Affiliate Bodybuilding 9/26/2024
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 moreTeens – Thu, Sep 26
Open Gym Strength and Conditioning – Teens Warm up Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Row 5 Inchworm 3 Pike Push Ups *If Available, perform in place of rowing 10yd Sled Pull Standing (empty) 10yd Sled Pull...
Read moreCrossFit – Thu, Sep 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (empty)) 5...
Read moreCrossFit WOD, September 26, 2024
CrossFit – Thu, Sep 26 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 9/25/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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...
Read morePre Teens (8-12) – Wed, Sep 25
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski or Row 10 Seated PVC Shoulder Press 10 Sit Ups 20 Line Hops (L/R=2) Skill Wall Assisted Hand Stand Working on holding a handstand with the wall supporting us...
Read moreCrossFit – Wed, Sep 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 45-second Row 5 Hanging Knee Raises 4 Dumbbell Snatches (building) 5 Cat/Cows 2. Workout Prep 2 sets: 50m Run 4 Toes to Bar 4...
Read moreCrossFit WOD, September 25, 2024
CrossFit – Wed, Sep 25 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </span><br><span style="color:rgb(103,106,108);font-size:13px;">8...
Read moreMayhem Affiliate Bodybuilding 9/24/2024
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 moreTeens – Tue, Sep 24
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 45-second Air Bike 5 Inch Worms 3 Broad Jump + Vertical Jump Metcon (Time) 3 rounds 12/10 Calorie Air Bike 11 Bar Facing Burpees
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