CrossFit – Sat, Jul 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Machine<br>-into-<br>10:00 AMRAP<br>2 Zombie Rope Climbs<br>10-second Handstand...
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Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 100m Run (Faster each Round) 10 PVC Press 10 Sit Ups 10 Jump Squats Skill Handstand Shoulder Taps *Perform on the wall, scale to plank shoulder taps Metcon (AMRAP –...
Read moreMayhem Affiliate Bodybuilding 7/12/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 8 sets (1 set every 2 minutes) 10 Strict Press (95/65) (aiming for unbroken each set) 200m Row -rest until 20 minutes- 4 sets: 12 Barbell...
Read moreCrossFit – Fri, Jul 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Cossack Squats 10 Banded Pass Throughs 10 Banded Strict Press -into- 8:00 AMRAP 5 Kip Swings 5 Hang Muscle Snatch (empty bar) 5...
Read moreCrossFit WOD, July 12, 2024
CrossFit – Fri, Jul 12 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>2 sets<br>10 Cossack Squats<br>10 Banded Pass Throughs<br>10 Banded Strict...
Read moreMayhem Affiliate Bodybuilding 7/11/2024
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, Jul 11
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row -into- 3 sets: 3 Inch Worms 10 Banded Pass Throughs 10 Deadbugs 5 Shoulder Press (empty bar) Shoulder Press (Build up to a Heavy Shoulder Press 10-12 minutes) Metcon (3 Rounds for...
Read moreCrossFit – Thu, Jul 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Row -into- 6:00 AMAP 3 Inch Worms 10 Banded Pass Throughs 10 Deadbugs 5 Shoulder Press (empty bar) 2. Strength Build up to a Heavy...
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CrossFit – Thu, Jul 11 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>1:00 Row<br>-into-<br>6:00 AMAP<br>3 Inch Worms<br>10 Banded Pass Throughs<br>10...
Read morePre Teens (8-12) – Wed, Jul 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 Kip Swings 10 Push Ups 15 Punter Kicks Metcon (Time) For time: 15 Burpee Box Jump Overs 30/25 Cal Air Bike 30 Sit Ups 15 Pull Ups 30 Sit Ups 30/25 Cal Air...
Read moreMayhem Affiliate Bodybuilding 7/10/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10-9-8-7-6-5-4-3-2-1 (at moderate pace) Dumbbell Deadlift (2x70s/50) Dumbbell Front Squat (2x70s/50) *Superset each movement -rest 90 seconds...
Read moreCrossFit – Wed, Jul 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 30-second Single Unders 5 Bird Dogs (each side) 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: 3 Burpee...
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