CrossFit – Fri, Dec 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>4:00 Machine<br>-into-<br>4:00 AMRAP<br>4 Inch Worms<br>4 Up-Downs to Target<br>3 Burpees to...
Read moreCrossFit – Thu, Dec 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreMayhem Affiliate Bodybuilding 12/28/2023
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, December 28, 2023
CrossFit – Thu, Dec 28 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br>* 10 minutes with a PVC or Empty Barbell...
Read morePre Teens (8-12) – Wed, Dec 27
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 5 Cal Assault Bike 10 Body Weight Good mornings 10 Push Ups Skill Deadlift We are going to build to our working weight. We want a flat back and let the hips and...
Read moreCrossFit – Wed, Dec 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second...
Read moreCrossFit – Wed, Dec 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second...
Read moreMayhem Affiliate Bodybuilding 12/27/2023
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, December 27, 2023
CrossFit – Wed, Dec 27 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>5 sets:<br>Rowling to 100m<br>Penalty = Burpee Box Step Overs (Max 5)<br><br><strong>2. Workout...
Read moreTeens – Tue, Dec 26
Open Gym Strength and Conditioning – Teens Warm-up 3 sets: 10 Roll and Reach 20 Banded Side Steps 10 Banded Glute Bridges -into- 3 sets: 30 Single Unders 5 Back Squats (empty bar-build in weight) 20-second Knee Plank Back Squat (Back Squat...
Read moreMayhem Affiliate Bodybuilding 12/26/2023
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, December 26, 2023
CrossFit – Tue, Dec 26 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>10 Roll and Reach<br>20 Banded Side Steps<br>10 Banded Glute Bridges <br>-into-<br>3...
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