Open Gym Strength and Conditioning – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 5 sets: 10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15...
Read moreTeens – Mon, May 20
Open Gym Strength and Conditioning – Teens Warm-up 2 sets 30 Single Unders 10 Cossack Squats -into- 3 sets: 5 Inch Worms 2x50ft Shuttle Runs 3 Front Squats (empty bar – build across sets) 5 Up downs Front Squat (10-12 minutes to...
Read moreCrossFit – Mon, May 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 30 Single Unders 10 Cossack Squats -into- 3 sets: 5 Inch Worms 2x50ft Shuttle Runs 3 Front Squats (empty bar – build across...
Read moreCrossFit WOD, May 20, 2024
CrossFit – Mon, May 20 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>2 sets<br>30 Single Unders<br>10 Cossack Squats<br>-into-<br>3 sets:<br>5 Inch...
Read moreCrossFit – Sun, May 19
Open Gym Strength and Conditioning – CrossFit Workout Option 1 “Take the stairs. Hate the stairs. SO MANY STAIRS” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s)...
Read moreCrossFit WOD, May 19, 2024
CrossFit – Sun, May 19 Workout Option 1 “Take the stairs. Hate the stairs. SO MANY STAIRS” (Time) <p>Freedom (RX’d)<br>800m Farmer Carry (35s/25s)<br>-Every 1:00 (including 0:00) perform 5 Burpees-<br>(KG conv...
Read moreMayhem Affiliate Bodybuilding 5/18/2024
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 moreCrossFit – Sat, May 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 150m Row 5 Wall Balls (focus on breathing and cycling arms) 3 Step-ups (each side) 3 Devil’s Press (lightweight –...
Read moreCrossFit WOD, May 18, 2024
CrossFit – Sat, May 18 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>10 min AMRAP<br>150m Row<br>5 Wall Balls (focus on breathing and cycling arms)<br>3 Step-ups (each...
Read morePre Teens (8-12) – Fri, May 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 100m Ski or Row 5 Sit Ups 10 Line Hops (Over and Back=1) 5 Step Ups Skill Toes to Ring Practice Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Toes to Bar/Hanging...
Read moreMayhem Affiliate Bodybuilding 5/17/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: Minute 1: 5-10 Strict Ring Dips Minute 2: 1-2 Legless Rope Climb (or 4-8 Strict Pull Ups) Minute 3: Max Rep Shoulder Press (empty...
Read moreCrossFit – Fri, May 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First...
Read more