Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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...
Read moreCrossFit – Wed, Sep 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Jump Rope 5 Dynamic Squat Stretches 5 Deadbugs 5 Back Squats (empty bar – build in weight) 5 Strict Knees to Elbow 4...
Read morePre Teens (8-12) – Wed, Sep 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Run 400m (or 500m Row) then Dynamic Warm up: Butt Kickers Karaoke Lunge with Twist Cherry Pickers (Skip and drive arm up, like Super Mario) Skill Squat Cleans We are working on...
Read moreCrossFit WOD, September 4, 2024
CrossFit – Wed, Sep 4 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreMayhem Affiliate Bodybuilding 9/3/2024
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 – Tue, Sep 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Pike Push Ups 5 Alt. Step Ups (each leg) 50m Jog 2. Workout Prep 1...
Read moreTeens – Tue, Sep 3
Open Gym Strength and Conditioning – Teens Warm-up Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Alt. Step Ups (each leg) 2 Inch Worms 50m Jog Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 400m Run 4 Wall Walks...
Read moreCrossFit WOD, September 3, 2024
CrossFit – Tue, Sep 3 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreCrossFit – Mon, Sep 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms 2. Strength...
Read moreTeens – Mon, Sep 2
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms Deadlift (Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @...
Read moreCrossFit WOD, September 2, 2024
CrossFit – Mon, Sep 2 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span><br><span style="color:rgb(103,106,108);font-size:13px;">8:00...
Read moreCrossFit – Sun, Sep 1
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Trouble (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike -Every 1:00, including 0:00 perform 4 Burpees- Independence For Time: 80/65 Calorie Air Bike -Every 1:00...
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