Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Run 1:00 Jump Rope -into- 8:00 AMRAP 1x50ft Shuttle Run 5 Overhead Squats 5 Power Snatches 3 Squat Snatches (building in...
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...
Read moreCrossFit WOD, October 5, 2023
Mayhem Affiliate 10/05/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />2 sets:<br />1:00 Run<br />1:00 Jump Rope<br />-into-<br />8:00 AMRAP<br />1x50ft Shuttle...
Read morePre Teens (8-12) – Wed, Oct 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski 5 Inch Worm with Push Up 10 Squats :30 Plank Skill Sandbag Hold’s We are going to do different style holds Metcon (Time) 20 Cal Ski 20 Sandbag Squats 10...
Read moreMayhem Affiliate 10/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP :30 sec Row 5 Knees to Elbows :10 Handstand Hold 4 Box Step Ups (each side) 2 Zombie...
Read moreMayhem Affiliate Bodybuilding 10/04/2023
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 4, 2023
Mayhem Affiliate 10/04/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />10:00 AMRAP<br />:30 sec Row<br />5 Knees to...
Read moreMayhem Affiliate 10/03/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number in Air Squats (max 15) 2. Strength...
Read moreTeens – Tue, Oct 3
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number multiplied by 5 in synchro single unders Metcon (4 Rounds for time) Every 5:00 (4 sets)...
Read moreMayhem Affiliate Bodybuilding 10/03/2023
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 3, 2023
Mayhem Affiliate 10/03/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 Rounds (each)<br />Partner Rowling – 100m<br />*Penalty is...
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...
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