Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 150m Row 5 Burpees 10 Sit Ups 5 Squats Skill Review Toes to Bar/Hanging Knee Raises Metcon (4 Rounds for time) 3-4 Rounds 1 Round Every 4:00 5 Burpee Box Jump 10 Hanging...
Read moreMayhem Affiliate 12/05/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist 2. Workout Prep 2 sets: 5/4 Calorie Air...
Read moreMayhem Affiliate Bodybuilding 12/05/2023
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 – Tue, Dec 5
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist Metcon (5 Rounds for time) 5 Sets: 12/10 Calorie Air Bike 10 Handstand Push Ups 50ft Dumbbell...
Read moreMayhem Affiliate 12/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-sec descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Row 5 Empty...
Read moreMayhem Affiliate Bodybuilding 12/04/2023
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 moreTeens – Mon, Dec 4
Open Gym Strength and Conditioning – Teens Warm-up 3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-second descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Row 5 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar...
Read moreMayhem Affiliate 12/03/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg)...
Read moreMayhem Affiliate Bodybuilding 12/02/2023
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 12/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle...
Read morePre Teens (8-12) – Fri, Dec 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Rounds 30 Mountain Climbers 20 Squats 10 Pushups 5 Bridge Stretches 150m Ski Skill Cleans Reviewing our cleans and adding a little weight compared to Wednesday Metcon (AMRAP...
Read moreMayhem Affiliate 12/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty...
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