CrossFit – Thu, Oct 17 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 10/16/2024
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, Oct 16
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 1:00 Machine of Choice 10 Jump Lunges 10 Push Ups 10 Sit Ups Metcon (5 Rounds for reps) 5 sets: 2:00 AMRAP 8x50ft Shuttle Runs …into… Max Burpee -rest 2:00 between...
Read moreCrossFit – Wed, Oct 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 10 Dynamic Air Squats -into- 8:00 AMRAP 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10...
Read moreCrossFit WOD, October 16, 2024
CrossFit – Wed, Oct 16 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </span><br><span...
Read moreCrossFit – Tue, Oct 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Alternating V-Ups 25ft Bear Crawl 4 Burpees 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in...
Read moreTeens – Tue, Oct 15
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 45-second Air Bike 10 Alternating V-Ups 25ft Bear Brawl 4 Burpees Metcon (AMRAP – Reps) 20:00 AMRAP 50/40 Calorie Air Bike (Or 2000m Bike Erg) 30 GHD Sit Ups (V-Ups) 30ft...
Read moreMayhem Affiliate Bodybuilding 10/15/2024
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, October 15, 2024
CrossFit – Tue, Oct 15 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 10/14/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (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 ONLY...
Read moreCrossFit – Mon, Oct 14
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) strength Deadlift (6 sets x 6 Deadlifts (75%)...
Read moreTeens – Mon, Oct 14
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) Deadlift (6 sets x 6 Deadlifts (75%) -Complete a set every...
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