Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 5 Tempo Air Squats 5 Kip swings on Rings 5 Hand Release Pushups 3 Hang Power...
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 2, 2023
Mayhem Affiliate 10/02/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover or Banded 7’s + Hip Halo Warmup<br />-into-<br />6:00 AMRAP<br />5 Tempo Air Squats<br...
Read moreMayhem Affiliate 10/01/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5...
Read moreCrossFit WOD, October 1, 2023
Mayhem Affiliate 10/01/2023 Workout Option 1 Workout 1 (Time) <p><strong>Potato Gnocchi</strong></p><p>Freedom (RX’d)<br />5 rounds:<br />20/16 Calorie Row<br />15 GHD Sit...
Read moreMayhem Affiliate 09/30/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Banded 7’s + Hip Halo -into- 10:00 Amrap 100m Run (build in pace) 5 Wall Ball Front Squats 5 Wall Ball Push Press 5...
Read moreMayhem Affiliate Bodybuilding 9/23/2023
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, September 30, 2023
Mayhem Affiliate 09/30/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />Banded 7’s + Hip Halo<br />-into-<br />10:00 Amrap<br...
Read moreMayhem Affiliate 09/29/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 10 Box Step Ups 10 Deadbugs 30-Second Knee Plank 5 Back Squats (Build in weight, stay light) 2. Strength...
Read morePre Teens (8-12) – Fri, Sep 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski 10 PVC Press 10 Pass Throughs 5 Burpees 5 Jumping Lunges(R+L=1) Skill Thrusters -We are going to review the thruster -We want to use the hip to drive the bar...
Read moreMayhem Affiliate Bodybuilding 9/22/2023
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, September 29, 2023
Mayhem Affiliate 09/29/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />10 Box Step Ups<br />10 Deadbugs<br />30-Second...
Read more