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 morePre Teens (8-12) – Wed, Jul 31
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish game -into- 3 sets 3 Push Ups 6 Step Ups 9 PVC Power Snatch Skill Practice Alternating Dumbbell Snatch and transitioning the weight between hands on the way down. Metcon...
Read moreCrossFit WOD, July 31, 2024
CrossFit – Wed, Jul 31 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreTeens – Tue, Jul 30
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 6:00 AMRAP 30-second Air Bike (build in pace) 10 Cossack Squats 10 Deadbugs 5 Air Squats Metcon (5 Rounds for calories) 5 Sets 2:00 Amrap 25 Air Squats Max Calorie...
Read moreCrossFit – Tue, Jul 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 6:00 AMRAP 30-second Air Bike (build in pace) 10 Cossack Squats 10 Deadbugs 5 Air Squats 2. Workout Prep 2 sets...
Read moreMayhem Affiliate Bodybuilding 7/30/2024
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 WOD, July 30, 2024
CrossFit – Tue, Jul 30 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreTeens – Mon, Jul 29
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 Hang Muscle Cleans + Shoulder Press (PVC – Empty bar) 3 Hang Power...
Read moreCrossFit – Mon, Jul 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation -Hip halo activation- -Crossover symmetry- into 500 meter easy row -then- 3 sets 15 Barbell RDL’s 15 Barbell back squats 15 Barbell...
Read moreCrossFit – Mon, Jul 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 Hang Muscle Cleans +...
Read moreMayhem Affiliate Bodybuilding 7/29/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (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 ONLY...
Read moreCrossFit WOD, July 29, 2024
CrossFit – Mon, Jul 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>-Hip halo activation-</p><p>-Crossover symmetry-</p><p>into</p><p>500 meter easy...
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