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, November 18, 2023
Mayhem Affiliate 11/18/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read morePre Teens (8-12) – Fri, Nov 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2-3 Rounds 100M Run 100M Backwards Walk 20 Squats 10 Pushups 5 Burpees Metcon (AMRAP – Rounds and Reps) Must keep and use wall ball the whole time. 12:00 Amrap 100m Med...
Read moreMayhem Affiliate 11/17/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5...
Read moreMayhem Affiliate Bodybuilding 11/17/2023
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, November 17, 2023
Mayhem Affiliate 11/17/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreTeens – Thu, Nov 16
Open Gym Strength and Conditioning – Teens Warm-up Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench (each) 5 Push Ups Deadlift (5 Deadlifts x 5 sets @70%...
Read moreMayhem Affiliate 11/16/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench...
Read moreMayhem Affiliate Bodybuilding 11/16/2023
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 moreMayhem Affiliate 11/16/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench...
Read moreCrossFit WOD, November 16, 2023
Mayhem Affiliate 11/16/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 11/15/2023
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