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...
Read moreCrossFit – Fri, Dec 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch...
Read morePre Teens (8-12) – Fri, Dec 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 100M Run 100M Backwards Run 25 Squats 15 Pushups 20 Standing Knee to Elbows Then: Dynamic Stretches for Running such as leg swings, torso twists, arms swings etc. Skill Rowing...
Read moreMayhem Affiliate Bodybuilding 12/15/2023
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 15, 2023
CrossFit – Fri, Dec 15 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>2 sets:</p><p>10 Banded Face Pulls</p><p>10 Banded Glute...
Read moreTeens – Thu, Dec 14
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps Metcon (Time) 3 rounds 10 Back Squats (155/105) 100ft Walking Lunge 10...
Read moreCrossFit – Thu, Dec 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps 2. Workout Prep 2...
Read moreMayhem Affiliate Bodybuilding 12/14/2023
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 14, 2023
CrossFit – Thu, Dec 14 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Hip Halo</p><p>-into-</p><p>5 Back Squats (empty bar (build...
Read morePre Teens (8-12) – Wed, Dec 13
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Work with a partner and switch every minute. Row/ Pushups Row/Jumping Jacks Row/Situps Skill Burpee Sandbag Thrusters (Kids do a burpee on a small sandbag, sandbell or next to a...
Read moreCrossFit – Wed, Dec 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row (slow-moderate pace) -into- 8:00 AMRAP 20-second Jump Rope 10 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 1 set...
Read moreMayhem Affiliate Bodybuilding 12/13/2023
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...
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