Open Gym Strength and Conditioning – Teens Warm-up 3:00 Air Bike (:30 easy, :20 mod, :10 fast) -into- 5:00 AMRAP 10 Single Leg Calf Raises (each) 4 Box Step Ups 5 Sit Ups Metcon (Calories) 12:00 AMRAP Max Air Bike Calories -Every 2:00...
Read moreCrossFit – Tue, Jul 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike (:30 easy, :20 mod, :10 fast) -into- 5:00 AMRAP 10 Single Leg Calf Raises (each) 4 Box Step Ups 5 Sit Ups 2. Workout Prep 2...
Read moreMayhem Affiliate Bodybuilding 7/9/2024
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, July 16, 2024
CrossFit – Tue, Jul 16 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Air Bike (:30 easy, :20 mod, :10 fast)<br>-into-<br>5:00 AMRAP<br>10 Single Leg Calf Raises...
Read moreTeens – Mon, Jul 15
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm-Up -into- 8:00 AMRAP 3 Front Squats 4 Up Downs Over Bar 5 Kip Swings 10 Ring Rows Metcon (2 Rounds for time) 3 Rounds 10 Front Squats (95/65) 10 Bar Facing Burpees 8 Pull Ups...
Read moreMayhem Affiliate Bodybuilding 7/8/2024
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, Jul 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 3 Front Squats 4 Up Downs Over Bar 5 Kip Swings 10 Ring Rows 2. Workout Prep 3 sets: 2 Front Squats...
Read moreCrossFit WOD, July 15, 2024
CrossFit – Mon, Jul 15 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warm-Up<br>-into-<br>8:00 AMRAP<br>3 Front Squats<br>4 Up Downs Over Bar<br>5 Kip...
Read moreCrossFit – Sun, Jul 14
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Girl on Fire (Time) Freedom (RX’d) 5 rounds 300/250m Row 10 Devils Press (50s/35s) (KG conv: 22.5/15 DBs) Independence 5 rounds 300/250m Row 10 Devils Press (35s/25s) (KG...
Read moreCrossFit WOD, July 14, 2024
CrossFit – Sun, Jul 14 Workout Option 1 Girl on Fire (Time) <p>Freedom (RX’d)</p><p>5 rounds<br>300/250m Row<br>10 Devils Press (50s/35s)<br>(KG conv: 22.5/15 DBs)<br>...
Read moreCrossFit – Sat, Jul 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 2 Zombie Rope Climbs 10-second Handstand Hold 5 Pike Push Ups 100m Jog 2. Workout Prep 2 sets (with team...
Read moreMayhem Affiliate Bodybuilding 7/13/2024
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 more