Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 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 2...
Read moreMayhem Affiliate Bodybuilding 11/02/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read morePre Teens (8-12) – Wed, Nov 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Rounds 10 Walking Lunges 10 PVC High Pulls 5 Front Squats Skill Working on Squat Clean (Stay light/empty bar) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP...
Read moreMayhem Affiliate 11/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata: :20 on, :10 off 6 sets each of: Jogging Rowing Up Downs 2. Workout Prep 1 set 100m Run (at workout pace) 100m Row (at workout...
Read moreTeens – Tue, Oct 31
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 1:00 Machine 5 Knees to Elbow 3/3 Hang Kettlebell Snatches (practice) 30-second Jump Rope 5 Jumping Squats Metcon (Time) 6 Rounds 8 Toes...
Read moreMayhem Affiliate 10/31/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 1:00 Machine 5 Knees to Elbow 3/3 Hang Kettlebell Snatches (practice) 30-second Jump...
Read moreMayhem Affiliate Bodybuilding 10/31/2023
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 Bodybuilding 10/30/2023
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, Oct 30
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Cleans) Clean and Jerk (Every 1:00 (10:00) 2 Squat Clean and Jerks *Start light and build up to 70%) Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 2-4-6-8-10…....
Read moreMayhem Affiliate 10/30/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform...
Read moreMayhem Affiliate 10/29/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Peter Paul Rubens Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air...
Read moreMayhem Affiliate 10/28/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Ac 2. Workout Prep Workout Workout (AMRAP – Rounds and Reps) Benefit WOD Teams of 3 20:00 AMRAP Partner A 14 Single DB Box Step Over 14 Single...
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