Mayhem Affiliate 08/28/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br...
Read moreMayhem Affiliate 08/27/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) Dig Dug Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to...
Read moreCrossFit WOD, August 27, 2023
Mayhem Affiliate 08/27/2023 Workout Option 1 Workout 1 (Time) <p><strong>Dig Dug</strong></p><p>Freedom (RX’d)<br />5 Rounds<br />15 Burpee to Ring OR Burpee to Bar (6in above reach)<br />15...
Read moreMayhem Affiliate Bodybuilding 8/26/2023
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 08/26/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-second Row (build in pace) 30-second Run 10m Sled Push (empty) 10 Alternating...
Read moreCrossFit WOD, August 26, 2023
Mayhem Affiliate 08/26/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />30-second Row...
Read moreMayhem Affiliate Bodybuilding 8/25/2023
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 morePre Teens (8-12) – Fri, Aug 25
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 200m Run 10 PVC Z-Press 5 Sit Ups 10 Jump Squats Skill DB Push Press We are going to use the legs today to drive the db’s up during our press. Dip and Drive. Metcon...
Read moreMayhem Affiliate 08/25/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min amrap: :30 sec Machine 5 Wall Ball Thrusters (light) :10 sec Handstand Hold 3 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty...
Read moreCrossFit WOD, August 25, 2023
Mayhem Affiliate 08/25/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />8 min amrap:<br />:30 sec Machine<br />5 Wall Ball Thrusters (light)<br />:10 sec Handstand Hold<br...
Read moreMayhem Affiliate Bodybuilding 8/24/2023
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 moreTeens – Thu, Aug 24
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) Deadlift (- Heavy 3 rep (10-12 minutes) * Rest a little longer than normal between...
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