Open Gym Strength and Conditioning – Bodybuilding () THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...
Read moreCrossFit – Thu, May 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreTeens – Thu, May 23
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Clean) Power Clean (8 minutes to establish a Heavy Power Clean) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# For Time 30 Clean and Jerks (95/65)
Read moreCrossFit WOD, May 23, 2024
CrossFit – Thu, May 23 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps...
Read moreMayhem Affiliate Bodybuilding 5/22/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges 7 Front Squats (135/95) -rest as needed- 10×10 Russian...
Read morePre Teens (8-12) – Wed, May 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 400m Run -into- 3 Sets 5 Ring Rows 5 Push Ups 10 Squats Metcon (AMRAP – Rounds and Reps) Murph Prep 4 Min AMRAP 100m Run 5 Pull Ups -Rest 2:00- 4 Min AMRAP 100m Run 8 Push...
Read moreCrossFit – Wed, May 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 6:00 AMRAP 10 Banded Pass Throughs 5 Elbow to Floor Stretch with Rotation (each side) 5 Hang Power Snatches 5...
Read moreCrossFit WOD, May 22, 2024
CrossFit – Wed, May 22 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Air Bike<br>-into-<br>6:00 AMRAP<br>10 Banded Pass Throughs<br>5 Elbow to Floor Stretch with...
Read moreMayhem Affiliate Bodybuilding 5/21/2024
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 moreTeens – Tue, May 21
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 10 Heel to Toe Rocks :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) Metcon (Time) AMRAP 2:00 35 Double Unders 15ft Handstand...
Read moreCrossFit – Tue, May 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Toe Touch Stretch :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) 2...
Read moreCrossFit WOD, May 21, 2024
CrossFit – Tue, May 21 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>10 Toe Touch Stretch<br>:10 HS Hold<br>:30 Jump Rope<br>5 Banded Good...
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