Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 2 sets: 10 Banded Pull aparts 10 world’s greatest stretch (5 each side) 10 single arm DB...
Read moreMayhem Affiliate Bodybuilding 8/12/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (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 ONLY...
Read moreTeens – Mon, Aug 12
Open Gym Strength and Conditioning – Teens Warm-up Hinshaw Warm Up (10-12 minutes) -into- 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches 5 Muscle Snatch (PVC-Empty bar) 5 Overhead Squats (PVC-Empty bar) Metcon (Time) 5 Rounds...
Read moreCrossFit – Mon, Aug 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches 5 Muscle Snatch (PVC-Empty bar) 5...
Read moreCrossFit WOD, August 12, 2024
CrossFit – Mon, Aug 12 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span></p><p><span...
Read moreCrossFit – Sun, Aug 11
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Billy Bob’s (Time) Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR...
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CrossFit – Sun, Aug 11 Workout Option 1 Billy Bob’s (Time) <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/10/2024
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 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Cossack Squats 10 Ring Rows 5 Hand Release Push Ups 5 V-Ups 3 Sandbag Deadlifts (light) 2. Workout...
Read moreCrossFit WOD, August 10, 2024
CrossFit – Sat, Aug 10 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 8/9/2024
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 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 100-meter run 10 Pushups 10 Jumping Lunges Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Dumbbell Thrusters Sled Push Down (or 25 foot lunge down with...
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