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 – Wed, Jan 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6 min AMRAP :30 Jump Rope 3 Wall Ball Squats 3 Wall Ball Push Press 3 Wall Balls 5...
Read morePre Teens (8-12) – Wed, Jan 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Work with a partner and switch every minute. Row/ Pushups Row/Jumping Jacks Row/Situps Skill This week we will concentrate on the next 3 Rules of Running (Breathe, Bang the...
Read moreCrossFit WOD, January 10, 2024
CrossFit – Wed, Jan 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 min Air Bike (:30 easy, :20 mod, :10 fast)<br>-into-<br>6 min AMRAP<br>:30 Jump Rope<br>3 Wall Ball...
Read moreCrossFit – Tue, Jan 9
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 moreTeens – Tue, Jan 9
Open Gym Strength and Conditioning – Teens Warm-up 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 High Hang Clean + 3x Hang Clean + 3x Clean (PVC or...
Read moreMayhem Affiliate Bodybuilding 1/9/2024
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, January 9, 2024
CrossFit – Tue, Jan 9 Warm-up Warm Up <p><strong>1. Movement Prep/Activation </strong><br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps...
Read moreTeens – Mon, Jan 8
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry Or Banded 7’s -into- 8 min AMRAP 5 Kip Swings 5 Dynamic Squat Stretch 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs Back Squat (Back Squat: – Heavy...
Read moreCrossFit – Mon, Jan 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry -into- 8 min AMRAP 5 Kip Swings 5 Dynamic Squat Stretch 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2...
Read moreCrossFit WOD, January 8, 2024
CrossFit – Mon, Jan 8 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry<br>-into-<br>8 min AMRAP<br>5 Kip Swings<br>5 Dynamic Squat Stretch<br>3 Inch...
Read moreCrossFit – Sun, Jan 7
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings...
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