Open Gym Strength and Conditioning – Teens Warm up 10:00 AMRAP 2x50ft Shuttle Run 10 Glute Bridges 4 Broad Jump + Vertical Jump 5 Hang Muscle Cleans (empty bar) 5 Front Squats (empty bar) 5 Power Cleans (empty bar) Front Squat (3 sets: 10...
Read moreCrossFit WOD, June 10, 2024
CrossFit – Mon, Jun 10 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>2x50ft Shuttle Run<br>10 Glute Bridges<br>4 Broad Jump + Vertical Jump<br>5 Hang Muscle...
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Open Gym Strength and Conditioning – CrossFit Workout Option 1 Alaska Range (Time) Freedom (RX’d) 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) Independence 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) Liberty 3 rounds 75...
Read moreCrossFit WOD, June 9, 2024
CrossFit – Sun, Jun 9 Workout Option 1 Alaska Range (Time) <p>Freedom (RX’d)<br>3 rounds<br>75 Double Unders<br>25 GHDs (Or V-Ups)</p><p> </p><p>Independence<br>3...
Read moreCrossFit – Sat, Jun 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 30 seconds Single Unders or 30 Plate Hops 10 Suitcase Deadlifts (each) 4 Up Downs 4 Box Step Up 2. Workout...
Read moreMayhem Affiliate Bodybuilding 6/8/2024
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 of...
Read moreCrossFit WOD, June 8, 2024
CrossFit – Sat, Jun 8 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>30 seconds Single Unders or 30 Plate Hops<br>10 Suitcase...
Read moreCrossFit – Fri, Jun 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Bent Over Banded Rows -into- 8:00 AMRAP 10 Dumbbell Bench Press 5 Kip Swings 10 Supinated Ring Rows :30...
Read moreMayhem Affiliate Bodybuilding 6/7/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) AMRAP 15 Minutes moving at moderate pace: 20 Calorie Row 100ft Double Dumbbell (or Kettlebell) Front Rack Carry (2×70/50) 10 Wall...
Read moreCrossFit WOD, June 7, 2024
CrossFit – Fri, Jun 7 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Bent Over Banded Rows<br>-into-<br>8:00 AMRAP<br>10...
Read moreMayhem Affiliate Bodybuilding 6/6/2024
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 moreTeens – Thu, Jun 6
Open Gym Strength and Conditioning – Teens Warm up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Machine 10 Banded Shoulder Press -into- 2 sets: 10 Russian Kettlebell Swings (light) 5 Shoulder Press (empty bar) 10...
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