Open Gym Strength and Conditioning – Pre Teens (8-12) Warm up 4 Sets 500m Bike Erg 20 Walking Lunges 15 PVC Bent Over Row 10 Push Ups Skill DB Hang Clean and Jerk -Kids should work on technique and find weight to use during workout Metcon...
Read moreMayhem Affiliate Bodybuilding 2/2/2024
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 WOD, February 2, 2024
CrossFit – Fri, Feb 2 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>Hip Halo + Banded 7’s<br>-into-<br>6 min AMRAP<br>5 Kip...
Read moreTeens – Thu, Feb 1
Open Gym Strength and Conditioning – Teens Warm-up Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch...
Read moreCrossFit – Thu, Feb 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High...
Read moreMayhem Affiliate Bodybuilding 2/1/2024
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreCrossFit WOD, February 1, 2024
CrossFit – Thu, Feb 1 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Every 45 seconds (5 sets)<br>125m Row<br>- into -<br>3-4 sets (10:00 time cap)<br>10 PVC Pass...
Read moreCrossFit – Wed, Jan 31
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Chest Flys -into- 6 min AMRAP 3 Shuttle Runs 3 Inch Worms 5/side Single DB Suitcase Deadlifts 5...
Read morePre Teens (8-12) – Wed, Jan 31
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2:00 Assault Bike -into- 3 Rounds 5 Inch Worm with Push up 10 Lunges 15 Jump Rope Skill We will go over best practices for sled push. Driving through the balls of the feet to...
Read moreMayhem Affiliate Bodybuilding 1/31/2024
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 WOD, January 31, 2024
CrossFit – Wed, Jan 31 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Chest Flys<br>-into-<br>6 min AMRAP<br>3 Shuttle...
Read moreTeens – Tue, Jan 30
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Kicks Forward 10 Banded Kick Backwards 10 Banded Fire Hydrants -into- 8:00 AMRAP :30 Air Bike 5 Up downs over DB 5 Lunge Steps (each side) 3 Back Squats (empty –...
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