Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 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 Metcon (8...
Read moreCrossFit WOD, October 8, 2024
CrossFit – Tue, Oct 8 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 – Mon, Oct 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreTeens – Mon, Oct 7
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreMayhem Affiliate Bodybuilding 10/7/2024
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 WOD, October 7, 2024
CrossFit – Mon, Oct 7 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 – Sun, Oct 6
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Let’s Make a Deal (Time) Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Push Ups Independence For Time: 1200m Run -Every 1:00, including...
Read moreCrossFit WOD, October 6, 2024
CrossFit – Sun, Oct 6 Workout Option 1 Let’s Make a Deal (Time) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreCrossFit – Sat, Oct 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 1:00 Row 5 Inchworm 5 Roll and Reach 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: With partner...
Read moreMayhem Affiliate Bodybuilding 9/28/2024
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 5, 2024
CrossFit – Sat, Oct 5 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) – Fri, Oct 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Warm Up: 3 Rounds 150m Ski or Row 10 Push Ups 10 Punter Kicks (total) 10 Russian Twist (L+R=1) Skill Wall Walks Metcon (AMRAP – Reps) Teams of 2 5 Rounds Each 10 Cal Ski or...
Read more