Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7’s -into- 8:00 AMRAP 50m Jog 5 Kip Swings 5 Scap Pull Ups 5 Russian Kettlebell Swings 10 RIng...
Read moreTeens – Thu, Nov 28
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- Every minute (7:00) 2 Sandbag Deadlifts (lights) (or DB Deadlifts) 4 Box Step Ups 6 Up Downs -Adjust so athletes finish under 50 seconds Metcon (AMRAP – Rounds and...
Read moreMayhem Affiliate Bodybuilding 11/28/2024
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 moreCrossFit – Thu, Nov 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 2 Sandbag Deadlifts (lights) (or DB Deadlifts) 4 Box Step Ups 6 Up Downs -Adjust so athletes...
Read moreCrossFit – Thu, Nov 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 2 Sandbag Deadlifts (lights) (or DB Deadlifts) 4 Box Step Ups 6 Up Downs -Adjust so athletes...
Read moreCrossFit – Wed, Nov 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 5 Deadlifts (empty bar-build across sets) 2. Strength Build...
Read morePre Teens (8-12) – Wed, Nov 27
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 min Bike 20-15-10 Jumping Jacks Air Squats Toe Touches Arm Circles Skill Hang Power Cleans Working on hang power cleans from the high hang position. * Start with a PVC and then...
Read moreMayhem Affiliate Bodybuilding 11/27/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the...
Read moreCrossFit – Wed, Nov 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 5 Deadlifts (empty bar-build across sets) 2. Strength Build...
Read moreCrossFit – Wed, Nov 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 5 Deadlifts (empty bar-build across sets) 2. Strength Build...
Read moreCrossFit – Wed, Nov 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 5 Deadlifts (empty bar-build across sets) 2. Strength Build...
Read moreCrossFit – Wed, Nov 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 5 Deadlifts (empty bar-build across sets) 2. Strength Build...
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