Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10 Cossack Squats 5 Hang Muscle Cleans (empty bar) 5 Front Squats (empty bar) 3 Up Downs + Box Step Up 2. Workout...
Read moreCrossFit WOD, May 25, 2024
CrossFit – Sat, May 25 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10 Cossack Squats<br>5 Hang Muscle Cleans (empty bar)<br>5 Front Squats...
Read moreMayhem Affiliate Bodybuilding 5/24/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: 12 Barbell Strict Press at RPE 7 10 Single Dumbbell Hammer Curls (each side) at RPE 7 8 Dumbbell French Press at RPE 7 6 Wall...
Read morePre Teens (8-12) – Fri, May 24
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 50 Jump Jacks 15 Sit Ups 10 DB Press Metcon (Time) 16-14-12-10-8 Single Dumbbell Devil Press 32-28-24-20-16 V-Ups -I want this to be a quick but hard workout. DB weight...
Read moreCrossFit – Fri, May 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every minute (9:00) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8 Calorie Row (build in pace) Minute 3: 5 Seated...
Read moreCrossFit WOD, May 24, 2024
CrossFit – Fri, May 24 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Every minute (9:00)<br>Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings<br>Minute 2: 10/8 Calorie Row (build...
Read moreMayhem Affiliate Bodybuilding 5/23/2024
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 – Thu, May 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreTeens – Thu, May 23
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Clean) Power Clean (8 minutes to establish a Heavy Power Clean) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# For Time 30 Clean and Jerks (95/65)
Read moreCrossFit WOD, May 23, 2024
CrossFit – Thu, May 23 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps...
Read moreMayhem Affiliate Bodybuilding 5/22/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges 7 Front Squats (135/95) -rest as needed- 10×10 Russian...
Read morePre Teens (8-12) – Wed, May 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 400m Run -into- 3 Sets 5 Ring Rows 5 Push Ups 10 Squats Metcon (AMRAP – Rounds and Reps) Murph Prep 4 Min AMRAP 100m Run 5 Pull Ups -Rest 2:00- 4 Min AMRAP 100m Run 8 Push...
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