Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Run 1:00 Jump Rope -into- 8:00 AMRAP 1x50ft Shuttle Run 5 Overhead Squats 5 Power Snatches 3 Squat Snatches (building in...
Read moreMayhem Affiliate Bodybuilding 10/05/2023
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 10/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP :30 sec Row 5 Knees to Elbows :10 Handstand Hold 4 Box Step Ups (each side) 2 Zombie...
Read morePre Teens (8-12) – Wed, Oct 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski 5 Inch Worm with Push Up 10 Squats :30 Plank Skill Sandbag Hold’s We are going to do different style holds Metcon (Time) 20 Cal Ski 20 Sandbag Squats 10...
Read moreMayhem Affiliate Bodybuilding 10/04/2023
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 10/03/2023
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 moreMayhem Affiliate 10/03/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number in Air Squats (max 15) 2. Strength...
Read moreTeens – Tue, Oct 3
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number multiplied by 5 in synchro single unders Metcon (4 Rounds for time) Every 5:00 (4 sets)...
Read moreMayhem Affiliate 10/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 5 Tempo Air Squats 5 Kip swings on Rings 5 Hand Release Pushups 3 Hang Power...
Read moreTeens – Mon, Oct 2
Open Gym Strength and Conditioning – Teens Warm-up Crossover + Banded 7’sHip Halo Warmup -into- 6:00 AMRAP 5 tempo air squats 5 kip swings on rings 5 hand release pushups 3 Hang Power Cleans (empty bar – build across) Nasty Girls...
Read moreMayhem Affiliate Bodybuilding 10/02/2023
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 10/01/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5...
Read more