Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) “Hey Mikey, if you can hear me….run!!” Freedom (RX’d) 7 Rounds 7 Deadlifts (185/125) 7 Handstand Push Ups (KG conv: 83/56 DL) Independence 7 Rounds 7...
Read moreCrossFit WOD, September 3, 2023
Mayhem Affiliate 09/03/2023 Workout Option 1 Workout 1 (Time) <p><strong>“Hey Mikey, if you can hear me….run!!”</strong></p><p>Freedom (RX’d)<br />7 Rounds<br />7 Deadlifts...
Read moreMayhem Affiliate Bodybuilding 9/02/2023
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 of...
Read moreMayhem Affiliate 09/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Hip Halo + Banded 7’s -into- -into- 8 min amrap: :30 sec jump rope 6 no pushup burpees w/alt box step up 6 empty bar front squats 5 empty bar push press :30 sec row 4 empty bar thrusters...
Read moreCrossFit WOD, September 2, 2023
Mayhem Affiliate 09/02/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />8 min AMRAP<br />30-second Assault Bike (build in pace)<br />5 Down...
Read morePre Teens (8-12) – Fri, Sep 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 5 Burpees 10 PVC Strict Press 5 Leg Raises 100m Jog Skill Push Jerk Review Push Herk and work Up to working weight Metcon (Time) 21-15-9-6-3 Push Jerk Run 200m between...
Read moreMayhem Affiliate Bodybuilding 9/01/2023
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 of...
Read moreMayhem Affiliate 09/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- 3 sets 1:00 Machine 3 Box Step ups (each side) 5 Overhead Squats 5 Up Downs 5...
Read moreCrossFit WOD, September 1, 2023
Mayhem Affiliate 09/01/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 sets<br />1:00 Machine<br...
Read moreMayhem Affiliate Bodybuilding 8/31/2023
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 moreMayhem Affiliate 08/31/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8...
Read moreTeens – Thu, Aug 31
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 8/7 Calorie Row (build in pace) Minute 3: 3 Empty Bar...
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