Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 3 Inch Worms 1 Zombie Rope Climb (Or 8 Ring Rows) 10 Deadbugs 5 Deadlifts (build in...
Read moreMayhem Affiliate Bodybuilding 9/15/2023
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, Sep 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 200m Run 5 Push Ups 10 Punter Kicks 5 Jumping Lunges Skill Working on Dips either on the rings or between 2 Boxes Metcon (AMRAP – Rounds and Reps) 10 min AMRAP...
Read moreMayhem Affiliate 09/14/2023
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 Bodybuilding 9/14/2023
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 moreTeens – Thu, Sep 14
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) Squat Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher...
Read moreMayhem Affiliate 09/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 3 Inch Worm + 6 Shoulder Taps 30 Single Unders 5 Single Arm Ring Rows (each) 10...
Read moreMayhem Affiliate Bodybuilding 9/13/2023
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 morePre Teens (8-12) – Wed, Sep 13
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game with Partner While Partner 1 is rowing Partner 2 will repeat the following 5 Push Ups 10 Squats 10 Sit Ups Skill Working on full squat cleans while working our 3...
Read moreMayhem Affiliate 09/12/2023
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 (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell...
Read moreMayhem Affiliate Bodybuilding 9/12/2023
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, Sep 12
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) Snatch (1 Squat Snatch x 10 sets (Start at 65% and Build, No higher than 90%) * Complete...
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