Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 30 sec single/double unders 3 Lunge Steps (each side) w/ DB racked on shoulder 5 Deadbugs Metcon (Time) For Time: 100-75-50 Jump Ropes 150-100-50ft Dumbbell Lunge *25 Abmat sit...
Read moreMayhem Affiliate Bodybuilding 4/11/2023
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 04/11/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 6 min AMRAP 30 sec single/double unders 3 Single Arm DB Shoulder to Overhead (each side) 3...
Read moreMayhem Affiliate Bodybuilding 4/10/2023
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 moreTeens – Mon, Apr 10
Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 10 heel toe rocks 10 Plate Toe Taps 4 Up-downs to seal pose 4 Box Get Overs 5 Kip Swings 5 KB Swings Metcon (Time) For Time: 12 Burpee Box Jump Overs 30 KB Swings 12 Burpee Box...
Read moreMayhem Affiliate 04/10/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read moreMayhem Affiliate 04/09/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec...
Read moreMayhem Affiliate Bodybuilding 4/8/2023
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 04/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Workout (Time) Luke 24:6-7 Passion WOD 50 Back Rack Stepping Lunges 95/65 25 Burpees 50 Double Unders 50 Back Rack...
Read moreMayhem Affiliate Bodybuilding 4/7/2023
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, Apr 7
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Rounds 2 Minutes Running 1 Minute Situps 1 Minute Jump Squats 1 Minute Arm Circles (Switch directions at 30 sec) 1 Minute Push Ups Skill Push Press+Push Jerk (3+2) *We want 3...
Read moreMayhem Affiliate 04/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- Burgener Warm-Up Skill Transfer 2. Strength Prep Athletes...
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