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 moreCrossFit – Thu, Jul 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 2. Workout Prep...
Read moreTeens – Thu, Jul 4
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 5 Thrusters (empty bar) 10 Ring Rows Metcon (AMRAP – Rounds and Reps) “The...
Read moreCrossFit WOD, July 4, 2024
CrossFit – Thu, Jul 4 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Machine<br>-into-<br>100m Run<br>10 Dynamic Squat Stretches<br>5 Front Squats (empty...
Read morePre Teens (8-12) – Wed, Jul 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game x2 (rower) Skill Core Work 3 Sets of the following Circuit( 2 Min Rest between Sets) 10 Hanging Knee Raises Toes to Post( Lay on Back bring legs up and towards post of...
Read moreCrossFit – Wed, Jul 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreMayhem Affiliate Bodybuilding 7/3/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 8 sets: (at moderate pace) 10/8 Calorie Ski 10 GHD Sit Ups 10/8 Calorie Ski 10 V-Ups -rest 1:1 b/t sets- -straight into- 8 sets: (at moderate...
Read moreCrossFit WOD, July 3, 2024
CrossFit – Wed, Jul 3 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform...
Read moreCrossFit – Tue, Jul 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets (PVC to Empty Bar) 5 Snatch Grip Deadlift 5 High Hang Snatch 5 Muscle Snatch 5 Power Snatch 5 Shoulder Press 5...
Read moreMayhem Affiliate Bodybuilding 7/2/2024
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 2, 2024
CrossFit – Tue, Jul 2 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine<br>-into-<br>3 sets (PVC to Empty Bar)<br>5 Snatch Grip Deadlift<br>5 High Hang...
Read moreMayhem Affiliate Bodybuilding 7/1/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) 10 Rounds 1:00 Bike Erg 10 Strict Chin Ups 1:00 Ski 10 Dumbbell Bench Press (2×70/50) 4 sets: 7 Tempo Single Arm Dumbbell Rows at RPE8 (2:1:X:0)...
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