Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 10 PVC Press 10 Squats 5 Push Ups 5 Arm Circles Skill Forward rolls Metcon (AMRAP – Rounds and Reps) 10 min AMRAP Bear Crawl down and back 15 Sit Ups 2...
Read moreCrossFit – Wed, Jan 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata 6 sets each (20-seconds on/10-seconds off) Air Bike Jump Rope 5 Banded Back Squats (empty bar) 2. Strength Prep 5 Back Squat x 5...
Read moreCrossFit WOD, January 24, 2024
CrossFit – Wed, Jan 24 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Tabata <br>6 sets each (20-seconds on/10-seconds off)<br>Air Bike<br>Jump Rope<br>5 Banded Back Squats...
Read moreMayhem Affiliate Bodybuilding 1/23/2024
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 moreTeens – Tue, Jan 23
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Aparts 10 Banded Pass-Throughs 10 Banded Good Mornings -into- 3 sets 30-second Row 5 Deadlifts (empty bar) 5 Front Squats (empty bar) 5 Push Press (empty bar) 5...
Read moreCrossFit – Tue, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-Throughs 10 Banded Good Mornings -into- 3 sets 30-second Row 5 Deadlifts (empty bar) 5 Front...
Read moreCrossFit WOD, January 23, 2024
CrossFit – Tue, Jan 23 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Pass-Throughs<br>10 Banded Good...
Read moreMayhem Affiliate Bodybuilding 1/22/2024
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 moreTeens – Mon, Jan 22
Open Gym Strength and Conditioning – Teens Warm up Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or...
Read moreCrossFit – Mon, Jan 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreCrossFit WOD, January 22, 2024
CrossFit – Mon, Jan 22 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps...
Read moreCrossFit – Sun, Jan 21
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Jonagold (Time) Freedom (RX’d) 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weighted Chin Ups (35/25) (KG conv: SWCU 15/10) Independence 3 rounds...
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