Open Gym Strength and Conditioning – Teens Warm-up 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 10 Russian Kettlebell Swings (light) 5 Deadlifts (empty bar-build across sets) Deadlift (Build up to a...
Read moreCrossFit WOD, July 22, 2024
CrossFit – Mon, Jul 22 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 moreCrossFit WOD, July 21, 2024
CrossFit – Sun, Jul 21 Workout Option 1 Jelly-Filled (Time) <p>Freedom (RX’d)</p><p>10-9-8-7-6-5-4-3-2-1 Shuttle Runs<br>6 Line Facing Burpees after each round</p><p>Each shuttle run rep is 25 feet...
Read moreMayhem Affiliate Bodybuilding 7/13/2024
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 – Sat, Jul 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike Erg or Air Bike -into- 10:00 AMRAP 30-second Single Unders 10 Banded Pass Throughs 10 Dynamic Squat Stretch 5 Muscle Snatch 5...
Read moreCrossFit WOD, July 20, 2024
CrossFit – Sat, Jul 20 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Bike Erg or Air Bike<br>-into-<br>10:00 AMRAP<br>30-second Single Unders<br>10 Banded...
Read moreCrossFit – Fri, Jul 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 10 V-Ups 10 Supinated Ring Rows 10 Single Arm Dumbbell Bench (each) 30-second Ski (Or Row) 2. Workout Prep 2...
Read morePre Teens (8-12) – Fri, Jul 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski or Row 10 PVC Power Snatch 5 Push Ups Skill Rope Climbs Metcon (Checkmark) Every Minute (12:00) Min 1: 3-5 Power Snatch Min 2: 5 Dumbbell Z -Press Min 3: 10 Leg...
Read moreMayhem Affiliate Bodybuilding 7/12/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 4 sets: 8 Strict Handstand Push Up (Use a deficit if you like!) at RPE 7-8 12 Double Dumbbell Upright Row (moderate) at RPE 7-8 -Rest 1:1...
Read moreCrossFit WOD, July 19, 2024
CrossFit – Fri, Jul 19 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Banded 7’s<br>-into-<br>8:00 AMRAP<br>10 V-Ups<br>10 Supinated Ring Rows<br>10...
Read moreCrossFit – Thu, Jul 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 7:00 AMRAP 10 Walking Lunge Steps 10 Cossack Squats 5 Med Ball Clean (practice-light weight) 2. Workout Prep 2 sets...
Read moreMayhem Affiliate Bodybuilding 7/11/2024
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...
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