Open Gym Strength and Conditioning – Teens Warm up 2:00 Run -into- 8:00 AMRAP :30 Jump Rope 5 Scap Pull Ups 5 Up Downs 2 Low Bar Muscle Up Transitions Metcon (4 Rounds for time) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3...
Read moreCrossFit – Tue, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Run -into- 8:00 AMRAP :30 Jump Rope 5 Scap Pull Ups 5 Up Downs 2 Low Bar Muscle Up Transitions 2. Workout Prep 1 set: 10 Double...
Read moreMayhem Affiliate Bodybuilding 12/19/2023
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 19, 2023
CrossFit – Tue, Dec 19 Warm-up Warm Up <p><span style="color:rgb(0,0,0);"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="color:rgb(0,0,0);">2:00...
Read moreMayhem Affiliate Bodybuilding 12/18/2023
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 moreTeens – Mon, Dec 18
Open Gym Strength and Conditioning – Teens Warm Up 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 8:00 AMRAP 45-second Machine 5 Clean Deadlifts 5 Front Squats 5 Bench Press 5 Snatch Grip Push Press 5...
Read moreCrossFit – Mon, Dec 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warnm -up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 8:00 AMRAP 45-second Machine 5 Clean Deadlifts 5...
Read moreCrossFit WOD, December 18, 2023
CrossFit – Mon, Dec 18 Warm-up Warnm -up <p><span style="color:rgb(0,0,0);"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="color:rgb(0,0,0);">3...
Read moreCrossFit WOD, December 17, 2023
CrossFit – Sun, Dec 17 Workout Option 1 Fairy Bread (Time) <p>Freedom (RX’d)</p><p>3 rounds</p><p>500/450m Row</p><p>50’ Handstand walk</p><p>25 GHD’s (25...
Read moreCrossFit – Sat, Dec 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air...
Read moreMayhem Affiliate Bodybuilding 12/16/2023
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 16, 2023
CrossFit – Sat, Dec 16 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Hinshaw Warm Up</p><p> </p><p><strong>2. Workout...
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