Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) For time: (moving at moderate pace) 1-2-3-4-5-6 Wall Walks 20 Calorie Ski Erg 80ft Dumbbell Overhead Carry (2×50/35) (OR 40ft...
Read morePre Teens (8-12) – Fri, Jun 14
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 PVC Good Mornings 5 Kip Swings 5 PVC Deadlifts Skill Kettlebell Swings and Jumping Pull-ups Metcon (Time) “Lil’ Helen” 3 rounds 200m Run (or...
Read moreCrossFit – Fri, Jun 14
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 WOD, June 14, 2024
CrossFit – Fri, Jun 14 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...
Read moreTeens – Thu, Jun 13
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft Walking Lunge Metcon (Time) In 3:00 (15:00/5 round cap) 2 rounds 50ft Single Arm Dumbbell Overhead...
Read moreMayhem Affiliate Bodybuilding 6/13/2024
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) Monostructural (5 Rounds for time) 5 sets: 50 Double...
Read moreCrossFit – Thu, Jun 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft Walking Lunge 2. Workout Prep 2 sets: 10ft Single...
Read moreCrossFit WOD, June 13, 2024
CrossFit – Thu, Jun 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups<br>5 Kip Swings<br>25ft Lizard...
Read moreCrossFit – Wed, Jun 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike 10 Bent Over Banded Rows 5 Inch Worms 10 Box Step Ups 2. Strength 3 sets: 10 Shoulder Press (60-65%)...
Read morePre Teens (8-12) – Wed, Jun 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Minutes Running 1 Minute Situps 1 Minute Jump Squats 1 Minute Arm Circles (Switch directions at 30 sec) 1 Minute Crunches Skill 5 Rounds (30/30) Plank Hold Static Squat Monkey...
Read moreCrossFit – Wed, Jun 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 7:00 AMRAP 30-second Air Bike 10 tempo PVC pipe OHS (3 sec neg) 5 Inch Worms 50 meter run 2 . Workout Prep 2 sets: 100 meter run 5...
Read moreMayhem Affiliate Bodybuilding 6/12/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10-9-8-7-6-5-4-3-2-1 Dumbbell Deadlifts (2x70s/50s) Dumbbell Farmers Hold Step Back Lunges (2x70s/50s) *Each has to be superset and unbroken...
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