Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)...
Read moreTeens – Tue, Nov 7
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty) -into- 3 min AMRAP 5 world’s greatest stretch (each...
Read moreMayhem Affiliate 11/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty...
Read moreTeens – Mon, Nov 6
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead...
Read moreMayhem Affiliate Bodybuilding 11/6/2023
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 11/05/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) “Being Normal is vastly overrated” Freedom (RX’d) 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (24/20) Independence...
Read moreMayhem Affiliate Bodybuilding 11/04/2023
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 of...
Read moreMayhem Affiliate 11/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- AMRAP 7 4 ring rows 6 strict press empty bar 10 reverse lunges Workout Metcon (AMRAP – Reps) Teams of 2 AMRAP...
Read moreMayhem Affiliate Bodybuilding 11/03/2023
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 of...
Read morePre Teens (8-12) – Fri, Nov 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3:00 Row -into- 3 sets: 1:00 Jump Rope 10 Arm Circles (F/B) 5 Slow Air Squats Skill Working on Push Press (Stay light/empty bar) Metcon (Time) 100 Single Unders ..into.. 7 Sets...
Read moreMayhem Affiliate 11/03/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 4x50ft Shuttle Run 10 Step Ups 5 Shoulder Press (build-in weight) 10 Air Squats 2. Strength Prep Shoulder...
Read moreTeens – Thu, Nov 2
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 8:00 Amrap 30-Second Air Bike 5 Ring Rows 5 Back Squats (build-in weight) 10 Bird Dogs 5 Roll and Reach Back Squat (Back Squat: – Establish a 4 RM for the day...
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