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 – Mon, Dec 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Curls 10 PVC Pass Throughs -into- 3 sets: :30 sec Bike 5 Step Back Lunges (each leg) 5 Up-Downs 3...
Read moreTeens – Mon, Dec 25
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Aparts 10 Banded Curls 10 PVC Pass Throughs -into- 3 sets: :30 sec Bike Erg 5 Step Back Lunges (each leg) 5 Up-Downs 3 Hang DB Snatches (each side) 3 Inch Worms...
Read moreCrossFit WOD, December 25, 2023
CrossFit – Mon, Dec 25 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Curls<br>10 PVC Pass Throughs<br>-into-<br>3...
Read moreCrossFit – Sun, Dec 24
Open Gym Strength and Conditioning – CrossFit Workout Option 1 O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG...
Read moreCrossFit WOD, December 24, 2023
CrossFit – Sun, Dec 24 Workout Option 1 O’ Holy Night (5 Rounds for reps) <p>Freedom (RX’d)<br>5 sets<br>1:00 Max Burpees (or Sand Ball Slams (50/30))<br>1:00 Max Double Unders<br>1:00 Max Stick Sit...
Read moreCrossFit – Sat, Dec 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms...
Read moreCrossFit – Sat, Dec 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side)...
Read moreMayhem Affiliate Bodybuilding 12/23/2023
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 23, 2023
CrossFit – Sat, Dec 23 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>20 Banded Side Steps<br>10 Banded Good...
Read moreMayhem Affiliate Bodybuilding 12/22/2023
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 morePre Teens (8-12) – Fri, Dec 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game into 4:00 Run Skill Review Row and proper set up Metcon (AMRAP – Rounds and Reps) 12:00 Amrap Partner 1 Max Cal Row Partner 2 1:00 of Shuttle Runs
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