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, Dec 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 50m Jog 3 Inch Worms 10-second Handstand Hold 10 Banded Pass-throughs 2. Workout Prep 2 sets: 50m Run (build in pace) 1 Wall...
Read moreCrossFit – Wed, Dec 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle Clean (empty bar) 5 Front Squats (empty bar) 5 Push Press...
Read moreCrossFit – Wed, Dec 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle Clean (empty bar) 5 Front Squats (empty bar) 5 Push Press...
Read moreCrossFit – Wed, Dec 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle Clean (empty bar) 5 Front Squats (empty bar) 5 Push Press...
Read moreCrossFit – Wed, Dec 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle Clean (empty bar) 5 Front Squats (empty bar) 5 Push Press...
Read moreCrossFit – Wed, Dec 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle Clean (empty bar) 5 Front Squats (empty bar) 5 Push Press...
Read moreCrossFit – Wed, Dec 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle Clean (empty bar) 5 Front Squats (empty bar) 5 Push Press...
Read moreCrossFit – Wed, Dec 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle Clean (empty bar) 5 Front Squats (empty bar) 5 Push Press...
Read moreCrossFit – Wed, Dec 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle Clean (empty bar) 5 Front Squats (empty bar) 5 Push Press...
Read moreCrossFit – Wed, Dec 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike 5 Muscle Clean (empty bar) 5 Front Squats (empty bar) 5 Push Press...
Read morePre Teens (8-12) – Wed, Dec 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 100M Run (or 5 shuttle runs) 30 Jumping Jacks 100M Run (or 5 shuttle runs) 15 Air Squats 100M Run (or 5 shuttle runs) 10 PVC Passthroughs Each shuttle run rep is 25 feet down +...
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