Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Run 400m (or 500m Row) then Dynamic Warm up: Butt Kickers Karaoke Lunge with Twist Cherry Pickers (Skip and drive arm up, like Super Mario) Skill Squat Cleans We are working on...
Read moreMayhem Affiliate Bodybuilding 9/4/2024
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...
Read moreCrossFit WOD, September 4, 2024
CrossFit – Wed, Sep 4 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreMayhem Affiliate Bodybuilding 9/3/2024
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 – Tue, Sep 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Pike Push Ups 5 Alt. Step Ups (each leg) 50m Jog 2. Workout Prep 1...
Read moreTeens – Tue, Sep 3
Open Gym Strength and Conditioning – Teens Warm-up Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Alt. Step Ups (each leg) 2 Inch Worms 50m Jog Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 400m Run 4 Wall Walks...
Read moreCrossFit WOD, September 3, 2024
CrossFit – Tue, Sep 3 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, Sep 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms 2. Strength...
Read moreTeens – Mon, Sep 2
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms Deadlift (Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @...
Read moreCrossFit WOD, September 2, 2024
CrossFit – Mon, Sep 2 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span><br><span style="color:rgb(103,106,108);font-size:13px;">8:00...
Read moreCrossFit – Sun, Sep 1
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Trouble (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike -Every 1:00, including 0:00 perform 4 Burpees- Independence For Time: 80/65 Calorie Air Bike -Every 1:00...
Read moreCrossFit WOD, September 1, 2024
CrossFit – Sun, Sep 1 Workout Option 1 Trouble (Time) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read more