CrossFit – Sat, Sep 7 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 9/6/2024
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, Sep 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 10:00 AMRAP 30-second Row (build in pace) 10 Kip Swings 10 Ring Rows 5 Pike Push Ups 10 Alternating V-Ups 2. Workout...
Read morePre Teens (8-12) – Fri, Sep 6
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm up Fish Game -into- 2 rounds: 5 Slow Air Squats 4 Deadbugs 3 Inch Worms Skill Rope Climbs Metcon (AMRAP – Rounds and Reps) 12-15 min amrap: 15 Sit ups 10 Air Squats 5 Line...
Read moreCrossFit WOD, September 6, 2024
CrossFit – Fri, Sep 6 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 9/5/2024
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, Sep 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power...
Read moreTeens – Thu, Sep 5
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Air Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power Snatch (PVC-empty bar) 2 Power Snatch (PVC-empty bar)...
Read moreCrossFit WOD, September 5, 2024
CrossFit – Thu, Sep 5 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 9/4/2024
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 moreCrossFit – Wed, Sep 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Jump Rope 5 Dynamic Squat Stretches 5 Deadbugs 5 Back Squats (empty bar – build in weight) 5 Strict Knees to Elbow 4...
Read morePre Teens (8-12) – Wed, Sep 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Run 400m (or 500m Row) then Dynamic Warm up: Butt Kickers Karaoke Lunge with Twist Cherry Pickers (Skip and drive arm up, like Super Mario) Skill Squat Cleans We are working on...
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