Open Gym Strength and Conditioning – Teens Warm-up 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into – 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Snatch Push...
Read moreMayhem Affiliate Bodybuilding 10/02/2023
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, October 9, 2023
Mayhem Affiliate 10/09/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3 sets:<br />20 Plate Toe Touches<br />5 Up Downs<br />10 PVC Pass Throughs<br />5 PVC Overhead...
Read moreMayhem Affiliate 10/08/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (12 Rounds for time) “The limit does not exist” Freedom (RX’d) Every 1:00 (12:00) 4x50ft Shuttle Run 8 Toes to Bar Independence Every 1:00 (12:00) 4x50ft Shuttle...
Read moreCrossFit WOD, October 8, 2023
Mayhem Affiliate 10/08/2023 Workout Option 1 Workout 1 (12 Rounds for reps) <p><strong>“The limit does not exist”</strong></p><p>Freedom (RX’d)<br />Every 1:00 (12:00)<br />4x50ft...
Read moreMayhem Affiliate 10/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski 1:00 Bike 1:00 Row -INTO- 3 sets: 4 inchworms into box step up :30 jump rope 8 single arm db thrusters (4 ea side) 8...
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 moreCrossFit WOD, October 7, 2023
Mayhem Affiliate 10/07/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />2 sets:<br />1:00 Ski<br />1:00 Bike<br />1:00 Row<br />-rest 15 seconds between -<br...
Read moreMayhem Affiliate 10/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 3 sets: 30-second Single Unders 10 Box Step Ups 10 Alternating V-Ups 2. Strength Turkey Get Up Carries 3. Workout Prep 2...
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 morePre Teens (8-12) – Fri, Oct 6
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 250m Row 5 Push Ups 10 Squats Skill Power Cleans! Metcon (2 Rounds for time) Partner workout! 3 Rounds 5 burpee box jumps 10 power cleans Rest 2:00 3 Rounds 8/6 cal bike...
Read moreCrossFit WOD, October 6, 2023
Mayhem Affiliate 10/06/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Row<br />-into-<br />3 sets:<br />30-second Single Unders<br />10 Box Step Ups<br />10...
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