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 moreMayhem Affiliate 12/05/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist 2. Workout Prep 2 sets: 5/4 Calorie Air...
Read moreTeens – Tue, Dec 5
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist Metcon (5 Rounds for time) 5 Sets: 12/10 Calorie Air Bike 10 Handstand Push Ups 50ft Dumbbell...
Read moreCrossFit WOD, December 5, 2023
Mayhem Affiliate 12/05/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong></p><p>Hip Halo </p><p>-into- </p><p>6 min AMRAP </p><p>40 second Air Bike...
Read moreTeens – Mon, Dec 4
Open Gym Strength and Conditioning – Teens Warm-up 3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-second descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Row 5 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar...
Read moreMayhem Affiliate 12/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-sec descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Row 5 Empty...
Read moreMayhem Affiliate Bodybuilding 12/04/2023
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 4, 2023
Mayhem Affiliate 12/04/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong></p><p> 3 sets: </p><p>20 Banded Side Steps </p><p>5 Banded Tempo Squats (3-sec...
Read moreMayhem Affiliate 12/03/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg)...
Read moreCrossFit WOD, December 3, 2023
Mayhem Affiliate 12/03/2023 Workout Option 1 Workout 1 (4 Rounds for reps) <p>Let There Be Rock</p><p> </p><p>Freedom (RX’d)<br>4 sets <br>3:00 AMRAP<br>15 Toes to Bar (or...
Read moreMayhem Affiliate 12/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle...
Read moreMayhem Affiliate Bodybuilding 12/02/2023
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...
Read more