Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 2 sets: 10 Banded Good Mornings 15 Banded Pull Aparts -into- 8:00 AMRAP 30-second Row (build in pace) 5 GHD to Parallel 8 Hand Release...
Read moreMayhem Affiliate Bodybuilding 6/4/2024
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 of...
Read moreCrossFit WOD, June 4, 2024
CrossFit – Tue, Jun 4 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Good Mornings<br>15 Banded Pull Aparts<br>-into-<br>8:00 AMRAP<br>30-second...
Read moreMayhem Affiliate Bodybuilding 6/3/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) 10 rounds 100m Run (OR 10 Calorie Ski) 1 Legless Rope Climb 100m Run (OR 10 Calorie Ski) 5 Strict Dips (Rings OR Bar) -rest 5 minutes- 3 sets: 15...
Read moreCrossFit – Mon, Jun 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 8:00 AMRAP 10 Alternating V-Ups 10 Banded Pass-throughs 10 PVC Overhead Squats 5 Hang Muscle Cleans (empty bar) 3...
Read moreTeens – Mon, Jun 3
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine: -into- 8:00 AMRAP 10 Alternating V-Ups 10 Banded Pass-throughs 10 Banded Overhead Squats 5 Hang Muscle Cleans (empty bar)...
Read moreCrossFit WOD, June 3, 2024
CrossFit – Mon, Jun 3 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine:<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups<br>10 Banded Pass-throughs<br>10...
Read moreCrossFit – Sun, Jun 2
Open Gym Strength and Conditioning – CrossFit Workout Option 1 For You (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26) Minute 3: 5-8 Strict Toes to...
Read moreCrossFit WOD, June 2, 2024
CrossFit – Sun, Jun 2 Workout Option 1 For You (Checkmark) <p>Freedom (RX’d)<br>Every 1:00 (16:00)<br>Minute 1: 0:30 Handstand Hold <br>Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)<br>Minute...
Read moreMayhem Affiliate Bodybuilding 6/1/2024
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 of...
Read moreCrossFit – Sat, Jun 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Worlds Greatest Stretch (each) 25ft Lizard crawl 5 Muscle Cleans 5 Shoulder Press 10 Single Arm...
Read moreCrossFit WOD, June 1, 2024
CrossFit – Sat, Jun 1 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>5 Worlds Greatest Stretch (each)<br>25ft Lizard...
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