Open Gym Strength and Conditioning – Teens Warm-up 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + TorsoTwist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans +...
Read moreMayhem Affiliate Bodybuilding 2/8/2024
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 moreCrossFit – Wed, Feb 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 10 Banded Pull Aparts 10 Banded Chest Flys -into- 7:00 AMRAP 3 Shuttle Runs 8 Handstand Shoulder Taps against the wall 3 Bench...
Read moreCrossFit – Wed, Feb 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 10 Banded Pull Aparts 10 Banded Chest Flys -into- 7:00 AMRAP 3 Shuttle Runs 8 Handstand Shoulder Taps against the wall 3 Bench...
Read morePre Teens (8-12) – Wed, Feb 7
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5-6 Mins 100M Run 25 Squats 15 Pushups 20 Standing Knee to Elbows Skill Pull Up Negatives Metcon (AMRAP – Rounds and Reps) Partner WOD – 12-Minute AMRAP 50M Sprint/ 50M...
Read moreMayhem Affiliate Bodybuilding 2/7/2024
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 moreCrossFit – Tue, Feb 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges 10 Banded Squats -into- 8:00 AMRAP 30-second Air Bike 4 Kip Swings + 3...
Read moreTeens – Tue, Feb 6
Open Gym Strength and Conditioning – Teens Warm-up 2 sets 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges 10 Banded Squats -into- 8:00 AMRAP 30-second Air Bike 4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups 1 Sandbag...
Read moreMayhem Affiliate Bodybuilding 2/6/2024
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 moreCrossFit – Mon, Feb 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata: (6 set) 20 seconds on/10 seconds off Air Bike -into- 3 sets: 10 Roll and Reach 10 Box Step Ups 3 Deadlifts (empty bar-build...
Read moreTeens – Mon, Feb 5
Open Gym Strength and Conditioning – Teens Warm-up Tabata: (6 set) 20 seconds on/10 seconds off Air Bike -into- 3 sets: 10 Roll and Reach 10 Box Step Ups 3 Deadlifts (empty bar-build across sets) 3 Inch Worms Deadlift (5 sets x 3 Deadlifts...
Read moreMayhem Affiliate Bodybuilding 2/5/2024
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...
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