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 of...
Read moreCrossFit WOD, June 29, 2024
CrossFit – Sat, Jun 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>3 sets:<br>5 Ring Rows<br>5 Toe Assist Ring Muscle Up Transition <br>5...
Read moreCrossFit – Fri, Jun 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreMayhem Affiliate Bodybuilding 6/28/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) AMRAP 15 Minutes moving at moderate pace: 150ft Double Dumbbell (or Kettlebell) Farmers Carry (2×70/50) 20 Push Press (95/65) 250m...
Read morePre Teens (8-12) – Fri, Jun 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 min AMRAP 30-second row 5 lunges 5 squats/DB 10 sit-ups Skill Rope Climbs Metcon (Time) 600m Row -Rest 2:00 Then- 5 Rounds 40′ farmers walking lunge 20 sit-ups
Read moreCrossFit WOD, June 28, 2024
CrossFit – Fri, Jun 28 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br>* 10 minutes with a PVC or Empty Barbell...
Read moreMayhem Affiliate Bodybuilding 6/27/2024
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs) Monostructural (Time) 50-35-20 (40-28-16 Women’s...
Read moreCrossFit – Thu, Jun 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Alternating V-Ups 5 Up Downs 3 Inch Worms 5 Cat/Cows 2. Workout Prep 4 V-Ups 4 Burpee to Bar 4 V-Ups 3 Burpees to 12in...
Read moreTeens – Thu, Jun 27
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Alternating V-Ups 5 Up Downs 3 Inch Worms 5 Cat/Cows Metcon (3 Rounds for reps) 3:00 AMRAP 25 V-Ups (Or GHD’s) Max Burpees -Rest 2:00- 3:00 AMRAP 25 V-Ups (Or GHD’s) Max...
Read moreCrossFit WOD, June 27, 2024
CrossFit – Thu, Jun 27 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>10 Alternating V-Ups<br>5 Up Downs<br>3 Inch Worms<br>5...
Read morePre Teens (8-12) – Wed, Jun 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 rounds 10 Pass Throughs 5 Burpees 5 Step Ups 100m Ski Skill Power Snatch Metcon (Time) 4 Rounds 10 Power Snatch 12 Burpee box jumps
Read moreCrossFit – Wed, Jun 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike (build in pace) 5 Worlds Greatest Stretch (each) 5 Front Squats (empty bar) 3 Low Box Jumps 1 Zombie Rope...
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