Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 5 Inch Worms 5 Cat/Cow 10 Alternating V-Ups 5 Deadlifts (empty bar- build across sets)) 10-yard Empty Sled Push 2...
Read moreCrossFit WOD, July 6, 2024
CrossFit – Sat, Jul 6 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Machine<br>-into-<br>5 Inch Worms<br>5 Cat/Cow<br>10 Alternating V-Ups<br>5...
Read moreMayhem Affiliate Bodybuilding 7/5/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: 7 Strict Handstand Push Up (Use a deficit if you prefer!) at RPE7 9 Single Arm Dumbbell Row (each side) (moderate) at RPE7 -Rest...
Read moreCrossFit – Fri, Jul 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets 1:00 Row 5 Heel Box Ring Dips 10 Ring Rows 10 Knee Push Ups 2. Workout Prep 2 sets: 3 Ring Dips 3 Inverted Ring...
Read morePre Teens (8-12) – Fri, Jul 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 10 PVC High Pulls 10 PVC Press 10 PVC Front Squat 200m Ski Skill Knees To Elbow We are going past hanging Knee raise and trying to get the knees to the elbow Metcon (AMRAP...
Read moreCrossFit WOD, July 5, 2024
CrossFit – Fri, Jul 5 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Banded 7’s<br>-into-<br>3 sets<br>1:00 Row<br>5 Heel Box Ring Dips<br>10 Ring...
Read moreMayhem Affiliate Bodybuilding 7/4/2024
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 4
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 5 Thrusters (empty bar) 10 Ring Rows Metcon (AMRAP – Rounds and Reps) “The...
Read moreCrossFit – Thu, Jul 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 2. Workout Prep...
Read moreCrossFit WOD, July 4, 2024
CrossFit – Thu, Jul 4 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Machine<br>-into-<br>100m Run<br>10 Dynamic Squat Stretches<br>5 Front Squats (empty...
Read moreMayhem Affiliate Bodybuilding 7/3/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 8 sets: (at moderate pace) 10/8 Calorie Ski 10 GHD Sit Ups 10/8 Calorie Ski 10 V-Ups -rest 1:1 b/t sets- -straight into- 8 sets: (at moderate...
Read morePre Teens (8-12) – Wed, Jul 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game x2 (rower) Skill Core Work 3 Sets of the following Circuit( 2 Min Rest between Sets) 10 Hanging Knee Raises Toes to Post( Lay on Back bring legs up and towards post of...
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