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, October 16, 2023
Mayhem Affiliate 10/16/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />*...
Read moreMayhem Affiliate 10/15/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10...
Read moreCrossFit WOD, October 15, 2023
Mayhem Affiliate 10/15/2023 Workout Option 1 Workout 1 (Time) <p><strong>"Nailed it"</strong></p><p>Freedom (RX’d)<br />10 Rounds<br />10 Dumbbell Bench Press (50s/35s)<br />10...
Read moreMayhem Affiliate Bodybuilding 10/07/2023
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 10/14/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30-second ski 5 GHD’s to parallel or abmat sit-ups 30-second Shuttle Run 4 Box step-ups (24/20) 2. Workout Prep With partner...
Read moreCrossFit WOD, October 14, 2023
Mayhem Affiliate 10/14/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />8 min AMRAP<br />30-second ski<br />5 GHD’s to parallel or abmat sit-ups<br />30-second Shuttle...
Read morePre Teens (8-12) – Fri, Oct 13
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game or Row for 4:00 3 Rounds: :30 Jog 5 Lunge Elbow to Floor with Rotation (each side) 5 Air Squats 5 Burpees Skill Back Squats We are going to use some weight and practice...
Read moreMayhem Affiliate Bodybuilding 10/06/2023
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 10/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip halo -into- Every 1:00 (8:00) 10 Plate Hops 5 Dumbbell Deadlifts (Light) 2 Up Downs 2. Workout Prep 2 sets 20 sec. Air...
Read moreCrossFit WOD, October 13, 2023
Mayhem Affiliate 10/13/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Banded 7’s + Hip halo<br />-into-<br />Every 1:00 (8:00)<br />10 Plate Hops<br />5 Dumbbell...
Read moreMayhem Affiliate Bodybuilding 10/05/2023
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...
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