Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets 30-second Jump Rope 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Balls 10 Single Arm Dumbbell Shoulder Press...
Read moreMayhem Affiliate Bodybuilding 9/21/2023
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 09/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets 30-second Jump Rope 5 Wall Ball Front Squats 5 Wall Ball Push Press 5...
Read moreCrossFit WOD, September 21, 2023
Mayhem Affiliate 09/21/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo warm up<br />-into-<br />3 sets<br />30-second Jump...
Read morePre Teens (8-12) – Wed, Sep 20
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game -into- 3 Rounds 3 Step Ups 6 Push Ups 9 Squats Skill Jump Rope: Working on single unders Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Step Ups 20 V-Ups 30’...
Read moreMayhem Affiliate 09/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead...
Read moreMayhem Affiliate Bodybuilding 9/20/2023
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, September 20, 2023
Mayhem Affiliate 09/20/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo warm up<br />-into-<br />3 sets:<br />5 Snatch Grip...
Read moreTeens – Tue, Sep 19
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 3 sets: 45-Second Row (build in pace) 5 Hand Release Push-ups 10 Alternating V-Ups 5 Up Downs Metcon (AMRAP – Rounds and Reps) 20:00...
Read moreMayhem Affiliate 09/19/2023
Open Gym Strength and Conditioning – CrossFit Stefani Dickerson benefit workout Event- Stefanie Dickerson benefit workout Date- 10/28/2023 Time- 9:00 am Event details- On Saturday, October 28th, Open gym strength and conditioning will host...
Read moreMayhem Affiliate Bodybuilding 9/19/2023
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, September 19, 2023
Mayhem Affiliate 09/19/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />45-Second Row (build in pace)<br...
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