Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd...
Read moreMayhem Affiliate Bodybuilding 2/3/2024
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 – Sat, Feb 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd...
Read moreCrossFit WOD, February 3, 2024
CrossFit – Sat, Feb 3 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warmup<br>-into-<br>3 sets:<br>30-sec easy row<br>15 yd sled push (easy)(Or 10 yd walking...
Read moreMayhem Affiliate Bodybuilding 2/2/2024
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 morePre Teens (8-12) – Fri, Feb 2
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm up 4 Sets 500m Bike Erg 20 Walking Lunges 15 PVC Bent Over Row 10 Push Ups Skill DB Hang Clean and Jerk -Kids should work on technique and find weight to use during workout Metcon...
Read moreCrossFit – Fri, Feb 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo + Banded 7’s -into- 6 min AMRAP 5 Kip Swings 4 Front Squats 4 Push Press 4 Thrusters 2. Workout Prep 3 sets...
Read moreCrossFit WOD, February 2, 2024
CrossFit – Fri, Feb 2 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>Hip Halo + Banded 7’s<br>-into-<br>6 min AMRAP<br>5 Kip...
Read moreMayhem Affiliate Bodybuilding 2/1/2024
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)Focus: Rowling is a skill game of trying to get the erg...
Read moreCrossFit – Thu, Feb 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High...
Read moreTeens – Thu, Feb 1
Open Gym Strength and Conditioning – Teens Warm-up Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch...
Read moreCrossFit WOD, February 1, 2024
CrossFit – Thu, Feb 1 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Every 45 seconds (5 sets)<br>125m Row<br>- into -<br>3-4 sets (10:00 time cap)<br>10 PVC Pass...
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