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 moreTeens – Thu, Aug 15
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 8:00 AMRAP 25m Lizard Crawl 10 Cossack Squats 5 Back Squats (empty bar-build across sets) 5 Pike Push Ups 8 Box Step Ups 8 Ring Rows Back Squat (Back Squat for load: #1...
Read moreCrossFit WOD, August 15, 2024
CrossFit – Thu, Aug 15 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong> </span><br><span...
Read moreCrossFit – Wed, Aug 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of “Rowling” +5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders)) 2. Workout Prep 1 set: 5/4 Calorie...
Read moreMayhem Affiliate Bodybuilding 8/14/2024
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, Aug 14
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game then Junk Yard Dog warm up Skill Hang Power cleans – 5×3 Focus on Power Clean Technique Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 200M Run (or...
Read moreCrossFit WOD, August 14, 2024
CrossFit – Wed, Aug 14 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreCrossFit – Tue, Aug 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 6:00 AMRAP 8 Roll and Reach 4 Single Arm Dumbbell Suitcase Deadlifts 4 Alternating Dumbbell Snatches 4 Up-Downs over...
Read moreCrossFit – Tue, Aug 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 6:00 AMRAP 8 Roll and Reach 4 Single Arm Dumbbell Suitcase Deadlifts 4 Alternating Dumbbell Snatches 4 Up-Downs over...
Read moreTeens – Tue, Aug 13
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Air Bike -into- 6:00 AMRAP 8 Roll and Reach 4 Single Arm Dumbbell Suitcase Deadlifts 4 Alternating Dumbbell Snatches 4 Up-Downs over Dumbbell 4 Deadlifts (empty bar – build...
Read moreMayhem Affiliate Bodybuilding 8/13/2024
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, August 13, 2024
CrossFit – Tue, Aug 13 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
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