CrossFit – Fri, Sep 6 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
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Open Gym Strength and Conditioning – Teens Warm-up 2:00 Air Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power Snatch (PVC-empty bar) 2 Power Snatch (PVC-empty bar)...
Read moreMayhem Affiliate Bodybuilding 9/5/2024
Open Gym Strength and Conditioning – Bodybuilding () Thursday Overview (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...
Read moreCrossFit – Thu, Sep 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power...
Read moreCrossFit WOD, September 5, 2024
CrossFit – Thu, Sep 5 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreMayhem Affiliate Bodybuilding 9/4/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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...
Read morePre Teens (8-12) – Wed, Sep 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Run 400m (or 500m Row) then Dynamic Warm up: Butt Kickers Karaoke Lunge with Twist Cherry Pickers (Skip and drive arm up, like Super Mario) Skill Squat Cleans We are working on...
Read moreCrossFit – Wed, Sep 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Jump Rope 5 Dynamic Squat Stretches 5 Deadbugs 5 Back Squats (empty bar – build in weight) 5 Strict Knees to Elbow 4...
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CrossFit – Wed, Sep 4 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreTeens – Tue, Sep 3
Open Gym Strength and Conditioning – Teens Warm-up Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Alt. Step Ups (each leg) 2 Inch Worms 50m Jog Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 400m Run 4 Wall Walks...
Read moreCrossFit – Tue, Sep 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Pike Push Ups 5 Alt. Step Ups (each leg) 50m Jog 2. Workout Prep 1...
Read moreMayhem Affiliate Bodybuilding 9/3/2024
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...
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