Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game or Row for 4:00 3 Rounds: :30 Jog 5 World’s Greatest Stretch (each side) 5 Air Squats 5 Burpees Skill Back Squats We are going to use some weight and practice our...
Read moreCrossFit WOD, October 11, 2024
CrossFit – Fri, Oct 11 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreCrossFit – Thu, Oct 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-Second Row 10 Ring Rows 10 Single Dumbbell Shoulder Press (each) 2. Workout Prep 2...
Read moreTeens – Thu, Oct 10
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-Second Row 10 Ring Rows 10 Single Dumbbell Shoulder Press (each) Metcon (5 Rounds...
Read moreMayhem Affiliate Bodybuilding 10/10/2024
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 WOD, October 10, 2024
CrossFit – Thu, Oct 10 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read morePre Teens (8-12) – Wed, Oct 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 400m jog (or 500m Row or 30/24 cal Bike) into 3 Rounds 5 push ups 10 jump squats 20 jump rope singles Skill Jump rope and dips Metcon (Time) 21-15-9 Dips (between two boxes or...
Read moreMayhem Affiliate Bodybuilding 10/9/2024
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...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretch -into- 8:00 AMRAP 10 Cossack Squats 5 Hang Power Snatches empty bar 10 Box Step...
Read moreCrossFit WOD, October 9, 2024
CrossFit – Wed, Oct 9 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 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike 3:00 Run -into- 2 Sets: 5/4 Calorie Air Bike (build in pace) 50m Run (build in pace) 10 Walking Lunge Steps 5 Pike Push Ups...
Read moreMayhem Affiliate Bodybuilding 10/8/2024
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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