Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10 Shoulder Taps (plank) 10-second Handstand Hold 5 Kip Swings 5...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Thu, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreTeens – Thu, Dec 12
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups (knees) 5 Bench Dumbbell Flies (light) Metcon...
Read moreMayhem Affiliate Bodybuilding 12/12/2024
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, Dec 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups...
Read moreCrossFit – Wed, Dec 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- 8:00 AMRAP 10 Cossack Squats 4 Box Step Ups 4 Box Jumps 4 Dumbbell Squats (light) 4 Dumbbell Strict Press (light) 2 Up...
Read moreCrossFit – Wed, Dec 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- 8:00 AMRAP 10 Cossack Squats 4 Box Step Ups 4 Box Jumps 4 Dumbbell Squats (light) 4 Dumbbell Strict Press (light) 2 Up...
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