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, Jan 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Sled Push (empty) 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air...
Read moreCrossFit WOD, January 20, 2024
CrossFit – Sat, Jan 20 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry Warm Up or Banded 7’s<br>-into-<br>3 sets:<br>50ft Sled Push (empty)<br>10...
Read moreMayhem Affiliate Bodybuilding 1/19/2024
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 morePre Teens (8-12) – Fri, Jan 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Minute AMRAP 5 Push Ups 10 Jump Squats 5 Body Rows 100m Ski Skill Max dead hang from pull up bar Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 10 Push Press 20 Jumping...
Read moreCrossFit – Fri, Jan 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press 5 Thrusters 2. Workout Prep 1 set: 10 Double Unders 5 Thrusters...
Read moreCrossFit WOD, January 19, 2024
CrossFit – Fri, Jan 19 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8 min AMRAP<br>30 Single Unders<br>15 Double Unders<br>5 Front Squats<br>5 Push Press<br>5...
Read moreCrossFit – Thu, Jan 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreMayhem Affiliate Bodybuilding 1/18/2024
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreTeens – Thu, Jan 18
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang...
Read moreCrossFit WOD, January 18, 2024
CrossFit – Thu, Jan 18 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, Jan 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Tabata Row (8 sets) Skill Plank Shoulder Taps Jumping Barbell squats Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 20 Plank Shoulder Taps 10 Barbell or PVC Jump Squats 100M...
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