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...
Read morePre Teens (8-12) – Wed, Jan 31
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2:00 Assault Bike -into- 3 Rounds 5 Inch Worm with Push up 10 Lunges 15 Jump Rope Skill We will go over best practices for sled push. Driving through the balls of the feet to...
Read moreCrossFit – Wed, Jan 31
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Chest Flys -into- 6 min AMRAP 3 Shuttle Runs 3 Inch Worms 5/side Single DB Suitcase Deadlifts 5...
Read moreMayhem Affiliate Bodybuilding 1/31/2024
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 31, 2024
CrossFit – Wed, Jan 31 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Chest Flys<br>-into-<br>6 min AMRAP<br>3 Shuttle...
Read moreMayhem Affiliate Bodybuilding 1/30/2024
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 – Tue, Jan 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Kicks Forward 10 Banded Kick Backwards 10 Banded Fire Hydrants -into- 8:00 AMRAP :30 Air Bike 5 Up downs over DB 5...
Read moreTeens – Tue, Jan 30
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Kicks Forward 10 Banded Kick Backwards 10 Banded Fire Hydrants -into- 8:00 AMRAP :30 Air Bike 5 Up downs over DB 5 Lunge Steps (each side) 3 Back Squats (empty –...
Read moreCrossFit WOD, January 30, 2024
CrossFit – Tue, Jan 30 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Kicks Forward<br>10 Banded Kick Backwards<br>10 Banded Fire...
Read moreTeens – Mon, Jan 29
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Roll And Reach 10 Iron Cross 10 Scorpions 10 Dynamic Squat Stretches -into- 3 sets :30 sec Row 4 Box Jumps :30 Jump Rope 5 Deadlifts (empty bar – build across sets)...
Read moreMayhem Affiliate Bodybuilding 1/29/2024
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 29
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 10 Dynamic Squat Stretches -into- 3 sets :30 sec Row 4 Box Jumps :30 Jump Rope 5...
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