Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Kip Swings 8 Ring Rows 8 Line Hops 4 Up Downs 2. Workout Prep 3 sets: 5/4 Calorie Air Bike (build in...
Read moreCrossFit – Thu, Nov 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Kip Swings 8 Ring Rows 8 Line Hops 4 Up Downs 2. Workout Prep 3 sets: 5/4 Calorie Air Bike (build in...
Read moreMayhem Affiliate Bodybuilding 11/21/2024
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, Nov 21
Open Gym Strength and Conditioning – Teens Warm-up Every 1:00 (7:00) 20-second Air Bike 8 Line Hops 2 Up Downs -Adjust reps/movements so athletes finish under 50-seconds Metcon (3 Rounds for time) 3 sets (Every 7:00) 12-10-8 Calorie Air...
Read moreCrossFit – Wed, Nov 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up + Hip Halo -into- 8:00 AMRAP 5 Dynamic Air Squats 5 Wall Ball Thrusters 10 Hollow Rocks 10 Step...
Read moreCrossFit – Wed, Nov 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up + Hip Halo -into- 8:00 AMRAP 5 Dynamic Air Squats 5 Wall Ball Thrusters 10 Hollow Rocks 10 Step...
Read moreCrossFit – Wed, Nov 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up + Hip Halo -into- 8:00 AMRAP 5 Dynamic Air Squats 5 Wall Ball Thrusters 10 Hollow Rocks 10 Step...
Read moreCrossFit – Wed, Nov 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up + Hip Halo -into- 8:00 AMRAP 5 Dynamic Air Squats 5 Wall Ball Thrusters 10 Hollow Rocks 10 Step...
Read moreCrossFit – Wed, Nov 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up + Hip Halo -into- 8:00 AMRAP 5 Dynamic Air Squats 5 Wall Ball Thrusters 10 Hollow Rocks 10 Step...
Read moreMayhem Affiliate Bodybuilding 11/20/2024
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, Nov 20
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski or Row 3 Inch Worms with Push Up 6 Broad Jumps 9 Sit Ups Skill Rope Climbs Working on our rope climb technique Metcon (AMRAP – Rounds and Reps) 10 Min...
Read moreCrossFit – Tue, Nov 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Dumbbell Bench Press 10 Ring Rows 2. Strength...
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