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 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions -into- 8 min AMRAP :45 sec Row 5 Deadlifts (empty-building across) :30 Jump Rope 5...
Read moreCrossFit WOD, January 3, 2024
CrossFit – Wed, Jan 3 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Roll and Reach<br>10 Iron Cross<br>10 Scorpions<br>-into-<br>8 min...
Read moreTeens – Tue, Jan 2
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball Front Squat 5 Wall Ball Push Press Metcon (Time) 50...
Read moreCrossFit – Tue, Jan 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball...
Read moreMayhem Affiliate Bodybuilding 1/2/2024
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, January 2, 2024
CrossFit – Tue, Jan 2 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>20 Banded Side Steps<br>10 Banded Glute Bridges<br>10 Dynamic Air...
Read moreMayhem Affiliate Bodybuilding 1/1/2024
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...
Read moreCrossFit – Mon, Jan 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 7:00 AMRAP 5 Muscle Clean + Shoulder Press 5 Push Press 5 Bar Facing Up-Downs 10 Kip Swings 2. Workout Prep 2 sets: 3...
Read moreTeens – Mon, Jan 1
Open Gym Strength and Conditioning – Teens Warm up 3:00 Machine -into- 7:00 AMRAP 5 Muscle Clean + Shoulder Press 5 Push Press 4 Bar Facing Up-Downs 10 Kip Swings Metcon (Time) 5 rounds 9 Shoulder to Overhead (95/65) 12 Bar Facing Burpees...
Read moreCrossFit WOD, January 1, 2024
CrossFit – Mon, Jan 1 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>7:00 AMRAP<br>5 Muscle Clean + Shoulder Press<br>5 Push Press<br>5 Bar...
Read moreCrossFit – Sun, Dec 31
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Cotton-headed ninny muggins (Time) Freedom (RX’d) For Time: 150 Kettlebell Swings (53/35) *Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar...
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