Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10 Shoulder Taps (plank) 10-second Handstand Hold 5 Kip Swings 5...
Read moreCrossFit – Fri, Dec 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10 Shoulder Taps (plank) 10-second Handstand Hold 5 Kip Swings 5...
Read morePre Teens (8-12) – Fri, Dec 13
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Rowling (5 sets) +1 Burpee for every meter over or under 100m Skill Push Press 5×3 building up to a medium weight Metcon (Time) 5 Rounds 12 Sit Ups 9 Kettlebell Swings 6...
Read moreMayhem Affiliate Bodybuilding 12/13/2024
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, Dec 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10 Shoulder Taps (plank) 10-second Handstand Hold 5 Kip Swings 5...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreTeens – Thu, Dec 12
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups (knees) 5 Bench Dumbbell Flies (light) Metcon...
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