Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 1:00 Row 5 Inchworm 5 Roll and Reach 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: With partner...
Read moreCrossFit WOD, October 5, 2024
CrossFit – Sat, Oct 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 morePre Teens (8-12) – Fri, Oct 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Warm Up: 3 Rounds 150m Ski or Row 10 Push Ups 10 Punter Kicks (total) 10 Russian Twist (L+R=1) Skill Wall Walks Metcon (AMRAP – Reps) Teams of 2 5 Rounds Each 10 Cal Ski or...
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 moreCrossFit – Fri, Oct 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 45-second Row 5 Pike Push Ups 5 Single Arm Ring Rows (each) 10 Box Step Ups (low) 2...
Read moreCrossFit WOD, October 4, 2024
CrossFit – Fri, Oct 4 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 3
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) Deadlift (6 sets x 2 Deadlifts (75%) -Complete a set every 1:30-)...
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 moreCrossFit – Thu, Oct 3
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 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 6...
Read moreCrossFit WOD, October 3, 2024
CrossFit – Thu, Oct 3 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) – Wed, Oct 2
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Sets 200M Jog then 30 seconds each of: Frog Jumps Push Ups Opposite Knee to Elbow Raises Skill Max Sit-ups in One Minute Rest 1 Min, Repeat Metcon (AMRAP – Rounds and...
Read moreCrossFit WOD, October 2, 2024
CrossFit – Wed, Oct 2 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </span><br><span...
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