Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC Overhead Squats -into- 6 min AMRAP 2x50ft Shuttle run 10 Ring Rows 3 Snatch...
Read moreMayhem Affiliate Bodybuilding 11/13/2023
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 11/12/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Distance) NSYNC Freedom (RX’d) 20 sets 30-seconds Max Distance Row 30-second Rest Independence No Change to Workout Liberty No Change to Workout Target...
Read moreMayhem Affiliate Bodybuilding 11/04/2023
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 moreMayhem Affiliate Bodybuilding 11/03/2023
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, Nov 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game Skill Ball Toss -Practice throwing and catching Metcon (Time) 21-15-9 Back Squat Burpees over the Bar **200m Run after each set** -Weight should be something that all...
Read moreMayhem Affiliate 11/10/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 5 Snatch Grip Deadlifts 4 Snatch Highpulls 3 Muscle Snatches 2 Power Snatches 3 Bodywieght...
Read moreMayhem Affiliate 11/09/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets 100m Run (build in pace) 5 Air Squats Workout Workout (Time) Hanson Freedom (RX’d) 4 Rounds...
Read moreTeens – Thu, Nov 9
Open Gym Strength and Conditioning – Teens Warm-up [Hinshaw Warm Up]( https://www.youtube.com/watch?v=VW42KKmjEZY ) Metcon (Time) 4 Rounds 400m Run 30 Air Squats
Read moreMayhem Affiliate Bodybuilding 11/9/2023
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 11/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :15 sec Air Bike (Arms) :15 sec Air Bike (Legs) :15 sec Air Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle Cleans 5 V-ups...
Read morePre Teens (8-12) – Wed, Nov 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up TABATA Assault Bike 4 Rounds :20 Work :10 Rest Skill Muscle Snatch Quick Review on Muscle Snatch Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 800m Run 1000m Row -In...
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