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...
Read moreCrossFit WOD, September 1, 2024
CrossFit – Sun, Sep 1 Workout Option 1 Trouble (Time) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/31/2024
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 31
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row 2:00 Run -into- 10:00 AMRAP 10 Kip Swings (on rings) 10 Alternating V-Ups 5 Bench Press (empty bar – build across sets) 2...
Read moreCrossFit WOD, August 31, 2024
CrossFit – Sat, Aug 31 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read morePre Teens (8-12) – Fri, Aug 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 1:00 Row 5 Ring Rows 10 Alternating V-Ups 20 Plate Hops Skill Single Unders Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 9 Jumping Pull Ups 15 Sit Ups 21 Single...
Read moreMayhem Affiliate Bodybuilding 8/30/2024
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 moreCrossFit – Fri, Aug 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Kip Swings 10 Ring Rows 10 Banded Pass Throughs 5 Muscle Snatch (PVC- empty bar) 5 Snatch Push Press...
Read moreCrossFit WOD, August 30, 2024
CrossFit – Fri, Aug 30 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreTeens – Thu, Aug 29
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 1:00 MAchine 10 Roll and Reach 10 Bird Dogs 3 Deadlifts (empty bar – build across sets) 5 Sumo Deadlift High Pull (kettlebell) 5 Pike Push Ups Deadlift (Deadlift for load...
Read moreMayhem Affiliate Bodybuilding 8/29/2024
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 moreCrossFit WOD, August 29, 2024
CrossFit – Thu, Aug 29 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read more