Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY...
Read moreTeens – Mon, Sep 9
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 8:00 AMRAP 3 Inch Worms 10 Alternating V-Ups 10 Kip Swings 5 Deadlifts (empty bar – build across sets) Deadlift (Deadlift for load: #1: 5 reps @ 40% #2: 5 reps...
Read moreCrossFit – Mon, Sep 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 3 Inch Worms 10 Alternating V-Ups 10 Kip Swings 5 Deadlifts (empty bar – build across sets) 2...
Read moreCrossFit WOD, September 9, 2024
CrossFit – Mon, Sep 9 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span><br><span style="color:rgb(103,106,108);font-size:13px;">2:00...
Read moreCrossFit – Sun, Sep 8
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Hailstorm (2 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Score your fastest and slowest times. Independence Every minute (16:00) 175/150m Row Liberty...
Read moreCrossFit WOD, September 8, 2024
CrossFit – Sun, Sep 8 Workout Option 1 Hailstorm (2 Rounds for reps) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreCrossFit – Sat, Sep 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Glute Bridges 5 Deadlifts (empty bar – build across sets) 5 Strict Press (empty bar – build...
Read moreMayhem Affiliate Bodybuilding 9/7/2024
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 moreCrossFit WOD, September 7, 2024
CrossFit – Sat, Sep 7 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read morePre Teens (8-12) – Fri, Sep 6
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm up Fish Game -into- 2 rounds: 5 Slow Air Squats 4 Deadbugs 3 Inch Worms Skill Rope Climbs Metcon (AMRAP – Rounds and Reps) 12-15 min amrap: 15 Sit ups 10 Air Squats 5 Line...
Read moreMayhem Affiliate Bodybuilding 9/6/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it...
Read moreCrossFit – Fri, Sep 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 10:00 AMRAP 30-second Row (build in pace) 10 Kip Swings 10 Ring Rows 5 Pike Push Ups 10 Alternating V-Ups 2. Workout...
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