Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 3 sets: 3 Front...
Read moreCrossFit – Thu, Dec 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 3 sets: 3 Front...
Read moreCrossFit – Thu, Dec 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 3 sets: 3 Front...
Read moreCrossFit – Thu, Dec 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 3 sets: 3 Front...
Read moreCrossFit – Thu, Dec 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 3 sets: 3 Front...
Read moreCrossFit – Thu, Dec 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 3 sets: 3 Front...
Read moreCrossFit – Thu, Dec 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 3 sets: 3 Front...
Read moreCrossFit – Thu, Dec 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 3 sets: 3 Front...
Read moreMayhem Affiliate Bodybuilding 12/26/2024
Open Gym Strength and Conditioning – Bodybuilding () Thursday Overview (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...
Read moreTeens – Thu, Dec 26
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5 Kip Swings 5 Hanging Knee Raises Metcon (Time) 7 Rounds 7 Front Squats (95/65) 11 Toes to Bar
Read morePre Teens (8-12) – Wed, Dec 25
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 5 Cal Assault Bike 10 Body Weight Good mornings 10 Push Ups Skill Deadlift We are going to build to our working weight. We want a flat back and let the hips and...
Read moreCrossFit – Wed, Dec 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 1:00 Row 10 Roll and Reach 5 Pike Push Ups 10 Box Step Ups 2. Workout Prep 2 sets: 5/4 Calorie Row 2...
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