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 moreCrossFit WOD, May 30, 2024
CrossFit – Thu, May 30 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 morePre Teens (8-12) – Wed, May 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 sets 200m Run 5 Push Ups 5 Ring Row 5 Squats 5 Sit Ups Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 800m Run -Into max rounds of “Cindy”- 5 Pull Ups 10 Push Ups 15...
Read moreCrossFit – Wed, May 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling + 1 Penalty Burpee for every meter over/under 100m. (Cap is 5 burpees) 2. Strength 3 sets: 12 Shoulder Press (55-60%)...
Read moreMayhem Affiliate Bodybuilding 5/29/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10 sets (1 set every 2 minutes) * Even Sets: 30 Yard Single Dumbbell Farmer Carry (15 yards each side) (Heavy) 10 Med Ball GHD Sit Ups (20/14)...
Read moreCrossFit WOD, May 29, 2024
CrossFit – Wed, May 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>5 sets:<br>Rowling<br>+ 1 Penalty Burpee for every meter over/under 100m.<br>(Cap is 5...
Read moreCrossFit – Tue, May 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :45 sec Bike Erg or Air Bike 5 Cat/Cows 5 Sandbag Deadlifts (light weight) 25ft Sled Push 25ft Sled Pull 2. Workout Prep 2...
Read moreMayhem Affiliate Bodybuilding 5/28/2024
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 of...
Read moreTeens – Tue, May 28
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP :45 sec Bike Erg or Air Bike 5 Cat/Cows 3 Sandbag Deadlifts 25ft Sled Push 25ft Sled Pull Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 5-15-20-25…. Calorie Bike Erg (Or Air...
Read moreCrossFit WOD, May 28, 2024
CrossFit – Tue, May 28 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>:45 sec Bike Erg or Air Bike<br>5 Cat/Cows<br>5 Sandbag Deadlifts (light weight)<br>25ft...
Read moreMayhem Affiliate Bodybuilding 5/27/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) Dumbbell Bench Press 2 sets Max Reps (2×70/50) (RPE 7-8) -Rest :30- Max Reps (2×50/35) (RPE 6-7) -Rest :30- Max Reps (2×35/25) (RPE...
Read moreTeens – Mon, May 27
Open Gym Strength and Conditioning – Teens Warm-up 1 round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out...
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