Open Gym Strength and Conditioning – Teens Warm-up 3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-second descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Row 5 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar...
Read moreMayhem Affiliate Bodybuilding 12/04/2023
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, December 4, 2023
Mayhem Affiliate 12/04/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong></p><p> 3 sets: </p><p>20 Banded Side Steps </p><p>5 Banded Tempo Squats (3-sec...
Read moreMayhem Affiliate 12/03/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg)...
Read moreCrossFit WOD, December 3, 2023
Mayhem Affiliate 12/03/2023 Workout Option 1 Workout 1 (4 Rounds for reps) <p>Let There Be Rock</p><p> </p><p>Freedom (RX’d)<br>4 sets <br>3:00 AMRAP<br>15 Toes to Bar (or...
Read moreMayhem Affiliate Bodybuilding 12/02/2023
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 moreMayhem Affiliate 12/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle...
Read moreCrossFit WOD, December 2, 2023
Mayhem Affiliate 12/02/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)<br>3 Snatch Grip...
Read moreMayhem Affiliate 12/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty...
Read moreMayhem Affiliate Bodybuilding 12/01/2023
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, Dec 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Rounds 30 Mountain Climbers 20 Squats 10 Pushups 5 Bridge Stretches 150m Ski Skill Cleans Reviewing our cleans and adding a little weight compared to Wednesday Metcon (AMRAP...
Read moreCrossFit WOD, December 1, 2023
Mayhem Affiliate 12/01/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo<br>-into-<br>8 min amrap:<br>10-second Handstand Hold<br>5 Deadlifts (empty bar)<br>5...
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