Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 100m Run (each round should be faster) 10 Punter Kicks 10 Butt Kickers 10 Lunge with Twist * Sub 5 shuttle runs if needed where each rep is 25 feet down + 25 feet back...
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CrossFit – Fri, Aug 2 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 moreTeens – Thu, Aug 1
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 GHDs (or V-Ups) 10 Ring Rows Metcon (Time) For time: 25 Wall Ball (20/14) 40 Box Jump overs (24/20) 25 Wall Ball...
Read moreMayhem Affiliate Bodybuilding 8/1/2024
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...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 GHDs (or V-Ups) 10 Ring Rows 2. Workout Prep 2 sets: 5 Wall...
Read moreCrossFit WOD, August 1, 2024
CrossFit – Thu, Aug 1 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 moreMayhem Affiliate Bodybuilding 7/31/2024
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, Jul 31
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish game -into- 3 sets 3 Push Ups 6 Step Ups 9 PVC Power Snatch Skill Practice Alternating Dumbbell Snatch and transitioning the weight between hands on the way down. Metcon...
Read moreCrossFit – Wed, Jul 31
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Banded Good Mornings 10 Walking Lunge Steps 10 Bird Dogs 5 Deadlifts (PVC – empty bar) 5 High...
Read moreCrossFit WOD, July 31, 2024
CrossFit – Wed, Jul 31 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 moreTeens – Tue, Jul 30
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 6:00 AMRAP 30-second Air Bike (build in pace) 10 Cossack Squats 10 Deadbugs 5 Air Squats Metcon (5 Rounds for calories) 5 Sets 2:00 Amrap 25 Air Squats Max Calorie...
Read moreMayhem Affiliate Bodybuilding 7/30/2024
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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