CrossFit – Fri, May 17 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Jog<br>-into-<br>3 sets:<br>5 Snatch Grip Deadlifts<br>4 Hang Muscle Snatch<br>3 Snatch...
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Open Gym Strength and Conditioning – Teens Warm up 3:00 Machine -into- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Metcon (3 Rounds for time) 3 sets: 3 Rounds 10 Bench Press (95/65) 20 Bent Over Banded...
Read moreMayhem Affiliate Bodybuilding 5/16/2024
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...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 5 Single Arm Ring Rows (each) 2...
Read moreCrossFit WOD, May 16, 2024
CrossFit – Thu, May 16 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>2-3 Sets<br>10 Hand Release Push Up<br>5 Single Arm Bench Press (each side...
Read moreMayhem Affiliate Bodybuilding 5/15/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 5 sets 15 GHD Sit Ups 30 yard Sled Push (180/135) -Rest 3:00- 5 sets 15 Toes to Bar 20 yard Sled Push (225/180) -rest 3:00- 5 sets 15 Russian...
Read morePre Teens (8-12) – Wed, May 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game Into 2 sets 10 PVC Shoulder Press 5 Sit ups 10 Air Squats Skill Pull Up Practice Today we are working on form and efficiency in pull-ups. Level 1: jumping pull-ups or...
Read moreCrossFit – Wed, May 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (30-seconds Moderate/30-seconds Slow) -into- Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty...
Read moreCrossFit WOD, May 15, 2024
CrossFit – Wed, May 15 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Row (30-seconds Moderate/30-seconds Slow)<br>-into-<br>Burgener Warm Up Clean + Skill Transfer...
Read moreMayhem Affiliate Bodybuilding 5/14/2024
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 14
Open Gym Strength and Conditioning – Teens Warm up 8:00 AMRAP :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate 10 Heel to Toe Rocks :30 Jump Rope Metcon (Time) 36-24-16 Calorie Air Bike Burpees to Plate (Women’s...
Read moreCrossFit – Tue, May 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate :30 Jump Rope 2. Workout Prep 2 sets: 5/4 Calorie Air...
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