Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 150m Row 5 wall balls 3 Step-ups (each side) 3 Devil’s Press 2. Workout Prep – With Partner – 1 set 5 Wall Balls...
Read moreMayhem Affiliate 05/12/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10...
Read morePre Teens (8-12) – Fri, May 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski 10 Monkey Hangs 5 Inch Worm With Push Up 10 Squats Skill Pull Up Practice Metcon (Time) Kid’s Barbara 3 Rounds 10 Pull Ups 20 Push Ups 30 Sit-Ups 40 Squat...
Read moreMayhem Affiliate Bodybuilding 5/12/2023
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 05/11/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1...
Read moreTeens – Thu, May 11
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (clean) Clean (1 Squat Clean x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Metcon (Time) For time...
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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 moreMayhem Affiliate Bodybuilding 5/10/2023
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) – Wed, May 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Sets 5 PVC Snatch Press 10 High Pulls 5 PVC Overhead Squats Skill Snatch We are working on a full snatch. Fast Under the bar! Metcon (AMRAP – Rounds and Reps)...
Read moreMayhem Affiliate 05/09/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength...
Read moreTeens – Tue, May 9
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (snatch) Power Snatch (1 Power Snatch x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Metcon (Time)...
Read moreMayhem Affiliate Bodybuilding 5/9/2023
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...
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