Open Gym Strength and Conditioning – Teens Warm-up 2:00 Jump Rope -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power Snatch (PVC-empty bar) 2 Power Snatch (PVC-empty...
Read moreCrossFit WOD, August 19, 2024
CrossFit – Mon, Aug 19 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br>2:00 Jump Rope<br>-into-<br>5 Roll and Reach<br>5 Inch Worms<br>5 Snatch Deadlifts (PVC-empty...
Read moreCrossFit – Sun, Aug 18
Open Gym Strength and Conditioning – CrossFit Workout Option 1 “We got a dollar. Hey hey hey!” (10 Rounds for time) Freedom (RX’d) Every 2:00 (10 sets) 10 Dumbbell Bench Press (50s/35s) 30 Yard Sled Push (3×45/2×45) (Or 20...
Read moreCrossFit WOD, August 18, 2024
CrossFit – Sun, Aug 18 Workout Option 1 “We got a dollar. Hey hey hey!” (10 Rounds for reps) <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom...
Read moreMayhem Affiliate Bodybuilding 8/17/2024
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit – Sat, Aug 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Roll and Reach 10 Dynamic Squat Streches 10 Half Kneeling Single Arm Dumbbell Press (each) 5 Inchworms...
Read moreCrossFit WOD, August 17, 2024
CrossFit – Sat, Aug 17 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/16/2024
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 morePre Teens (8-12) – Fri, Aug 16
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 sets of Rolling (1x Burpee Penalty) then Junk Yard Dog warm up Skill Power cleans – 5×3 Practice full power clean Metcon (Time) Teams of 2 3 rounds 500/400m Row...
Read moreCrossFit – Fri, Aug 16
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 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 High Hang Muscle Cleans...
Read moreCrossFit WOD, August 16, 2024
CrossFit – Fri, Aug 16 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/15/2024
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...
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