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 morePre Teens (8-12) – Fri, Aug 25
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 200m Run 10 PVC Z-Press 5 Sit Ups 10 Jump Squats Skill DB Push Press We are going to use the legs today to drive the db’s up during our press. Dip and Drive. Metcon...
Read moreMayhem Affiliate 08/25/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min amrap: :30 sec Machine 5 Wall Ball Thrusters (light) :10 sec Handstand Hold 3 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty...
Read moreCrossFit WOD, August 25, 2023
Mayhem Affiliate 08/25/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />8 min amrap:<br />:30 sec Machine<br />5 Wall Ball Thrusters (light)<br />:10 sec Handstand Hold<br...
Read moreMayhem Affiliate Bodybuilding 8/24/2023
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 moreTeens – Thu, Aug 24
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) Deadlift (- Heavy 3 rep (10-12 minutes) * Rest a little longer than normal between...
Read moreMayhem Affiliate 08/24/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) 2. Strength Prep 3 Rep Deadlift 3...
Read moreCrossFit WOD, August 24, 2023
Mayhem Affiliate 08/24/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />2:00 Bike<br />2:00 Run<br />-into-<br />6 min AMRAP<br />5 Alt. V-Ups (each side)<br />3 Knees...
Read moreMayhem Affiliate Bodybuilding 8/23/2023
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...
Read morePre Teens (8-12) – Wed, Aug 23
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 5 Cal Ski 10 Push Ups 5 Sit Ups 10 Squats Skill Strict Press We are going to work some Strict Press. Tight belly and strong push Metcon (AMRAP – Rounds and Reps)...
Read moreMayhem Affiliate 08/23/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 5 Scap Pullups 5 Heel Toe Rocks 4 Box Step Ups (each leg) 3 Sandbag Deadlifts (Building in weight) 2. Workout...
Read moreCrossFit WOD, August 23, 2023
Mayhem Affiliate 08/23/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo<br />-into-<br />6 min AMRAP<br />5 Scap Pullups<br />5 Heel Toe Rocks<br />4 Box Step...
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