CrossFit – Sat, Oct 12 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read morePre Teens (8-12) – Fri, Oct 11
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game or Row for 4:00 3 Rounds: :30 Jog 5 World’s Greatest Stretch (each side) 5 Air Squats 5 Burpees Skill Back Squats We are going to use some weight and practice our...
Read moreMayhem Affiliate Bodybuilding 10/11/2024
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, Oct 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Single Arm Dumbbell Bench (each) 5 Roll and Reach 5 Deadlifts (empty bar – build across...
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CrossFit – Fri, Oct 11 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreTeens – Thu, Oct 10
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-Second Row 10 Ring Rows 10 Single Dumbbell Shoulder Press (each) Metcon (5 Rounds...
Read moreMayhem Affiliate Bodybuilding 10/10/2024
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, Oct 10
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 10 Ring Rows 10 Single Dumbbell Shoulder Press (each) 2. Workout Prep 2...
Read moreCrossFit WOD, October 10, 2024
CrossFit – Thu, Oct 10 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 10/9/2024
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, Oct 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 400m jog (or 500m Row or 30/24 cal Bike) into 3 Rounds 5 push ups 10 jump squats 20 jump rope singles Skill Jump rope and dips Metcon (Time) 21-15-9 Dips (between two boxes or...
Read moreCrossFit – Wed, Oct 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretch -into- 8:00 AMRAP 10 Cossack Squats 5 Hang Power Snatches empty bar 10 Box Step...
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