Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 8 min AMRAP 5 GHD Sit Ups to Parallel (or 6 alternating v-ups) 10 Step Ups 10 Russian Kettlebell Swings 10 Bird...
Read moreTeens – Tue, Oct 24
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Jump Rope -into- 8 min AMRAP 5 GHD Sit Ups to Parallel 10 Step Ups 10 Russian Kettlebell Swings 10 Bird Dogs Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 V-Ups 20 Box Jump...
Read moreMayhem Affiliate Bodybuilding 10/24/2023
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 10/23/2023
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 (if time allows) 10 minutes with a PVC or Empty Barbell...
Read moreTeens – Mon, Oct 23
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up Snatch Snatch (3 Squat Snatch x 10 sets @60-70% of 1RM Snatch * Complete a set every minute (10 minutes) *) Metcon (Time) For Time 21-15-9 Burpees 42-30-18 Wall Ball...
Read moreMayhem Affiliate Bodybuilding 10/23/2023
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 10/22/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) “Hearts” Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Independence 3 Rounds 24/18 Calorie Air Bike 15 Deficit...
Read moreMayhem Affiliate 10/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep With Partner 2 sets: 100m Run (together) 10ft Single Dumbbell Synchro Lunge (build in weight) Workout...
Read moreMayhem Affiliate Bodybuilding 10/07/2023
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 of...
Read moreMayhem Affiliate 10/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into 8 min AMRAP 10yd Bear Crawl 10yd Bear Crawl Backwards 5 Clean Deadlifts 4 Muscle Cleans 3...
Read moreMayhem Affiliate Bodybuilding 10/06/2023
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 of...
Read morePre Teens (8-12) – Fri, Oct 20
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Scatterball Skill Rope Climbs Working on Wrapping and getting to the top! Metcon (Time) 100 Burpees -Must move forward every 10 -Need to stay moving Fast is Smooth, Smooth is...
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