Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-throughs -into- 8:00 AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 Bench Press (empty bar –...
Read moreTeens – Thu, Jan 25
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Aparts 10 Banded Pass-throughs -into- 8:00 AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 Bench Press (empty bar – build across sets) 5 Russian Kettlebell Swings...
Read moreMayhem Affiliate Bodybuilding 1/25/2024
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 WOD, January 25, 2024
CrossFit – Thu, Jan 25 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Pass-throughs<br>-into-<br>8:00 AMRAP<br>5 Scap...
Read moreCrossFit – Wed, Jan 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata 6 sets each (20-seconds on/10-seconds off) Air Bike Jump Rope 5 Banded Back Squats (empty bar) 2. Strength Prep 5 Back Squat x 5...
Read morePre Teens (8-12) – Wed, Jan 24
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 10 PVC Press 10 Squats 5 Push Ups 5 Arm Circles Skill Forward rolls Metcon (AMRAP – Rounds and Reps) 10 min AMRAP Bear Crawl down and back 15 Sit Ups 2...
Read moreMayhem Affiliate Bodybuilding 1/24/2024
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 24, 2024
CrossFit – Wed, Jan 24 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Tabata <br>6 sets each (20-seconds on/10-seconds off)<br>Air Bike<br>Jump Rope<br>5 Banded Back Squats...
Read moreCrossFit – Tue, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-Throughs 10 Banded Good Mornings -into- 3 sets 30-second Row 5 Deadlifts (empty bar) 5 Front...
Read moreTeens – Tue, Jan 23
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Aparts 10 Banded Pass-Throughs 10 Banded Good Mornings -into- 3 sets 30-second Row 5 Deadlifts (empty bar) 5 Front Squats (empty bar) 5 Push Press (empty bar) 5...
Read moreMayhem Affiliate Bodybuilding 1/23/2024
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 23, 2024
CrossFit – Tue, Jan 23 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Pass-Throughs<br>10 Banded Good...
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