Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) 10 rounds 100m Run (OR 10 Calorie Ski) 1 Legless Rope Climb 100m Run (OR 10 Calorie Ski) 5 Strict Dips (Rings OR Bar) -rest 5 minutes- 3 sets: 15...
Read moreCrossFit WOD, June 3, 2024
CrossFit – Mon, Jun 3 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine:<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups<br>10 Banded Pass-throughs<br>10...
Read moreCrossFit – Sun, Jun 2
Open Gym Strength and Conditioning – CrossFit Workout Option 1 For You (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26) Minute 3: 5-8 Strict Toes to...
Read moreCrossFit WOD, June 2, 2024
CrossFit – Sun, Jun 2 Workout Option 1 For You (Checkmark) <p>Freedom (RX’d)<br>Every 1:00 (16:00)<br>Minute 1: 0:30 Handstand Hold <br>Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)<br>Minute...
Read moreCrossFit – Sat, Jun 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Worlds Greatest Stretch (each) 25ft Lizard crawl 5 Muscle Cleans 5 Shoulder Press 10 Single Arm...
Read moreMayhem Affiliate Bodybuilding 6/1/2024
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 1, 2024
CrossFit – Sat, Jun 1 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>5 Worlds Greatest Stretch (each)<br>25ft Lizard...
Read morePre Teens (8-12) – Fri, May 31
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game -into- 3 Sets 5 Kip Swings 5 Sit Ups 5 Push Ups Skill Toes to Ring practice Metcon (Time) Partner Workout 30-20-10 Synchro Alternating DB Snatch Kipping Knee Raises...
Read moreCrossFit – Fri, May 31
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7 min AMRAP 10 Strict Sit Up :10 Handstand Hold 5 Muscle Cleans (empty bar)...
Read moreCrossFit WOD, May 31, 2024
CrossFit – Fri, May 31 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Good Mornings<br>-into-<br>7 min AMRAP<br>10...
Read moreTeens – Thu, May 30
Open Gym Strength and Conditioning – Teens Warm-up Burgener Snatch Warm Up Snatch (Heavy Squat Snatch (8:00) ) Hang Muscle Snatch (3 sets x 8 Hang Muscle Snatch (40-50% of Hvy Snatch)) Metcon (Time) 120-90-60 Double Unders 50-40-30...
Read moreMayhem Affiliate Bodybuilding 5/30/2024
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 more