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: 5 Kip Swings 3 Low Ring Transitions 5 Pike Push Ups 5 Russian Kettlebell Swings...
Read moreMayhem Affiliate Bodybuilding 9/11/2023
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, Sep 11
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Kip Swings 3 Low Ring Transitions 5 Pike Push Ups 5 Russian Kettlebell Swings (light) Nate (AMRAP – Rounds and Reps) AMRAP in...
Read moreMayhem Affiliate 09/10/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Bike/Burpee Intervals Freedom (RX’d) Every 2:00 (16:00) 12/10 Calorie Assault Bike or 10/8 Echo 6 Burpee Box Jump Overs (24/20) Independence...
Read moreMayhem Affiliate 09/09/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10 Alternating V-Ups 5...
Read moreMayhem Affiliate Bodybuilding 9/09/2023
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 09/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 7 min amrap 5 Kip Swings 5 Hanging Knee Raises 5 Wall Balls 5 Power Cleans (empty bar)...
Read moreMayhem Affiliate Bodybuilding 9/08/2023
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 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game -into- 2 rounds: 5 Slow Air Squats 4 Deadbugs 3 Inch Worms Skill Work Rope Climbs Metcon (AMRAP – Rounds and Reps) 12-15 min amrap: 15 Sit ups 10 Air Squats 5...
Read moreMayhem Affiliate 09/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep -with partner- 3 sets: 20-second Assault Bike (build in pace- each) 100m Run (build in pace- each)...
Read moreMayhem Affiliate Bodybuilding 9/07/2023
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 7
Open Gym Strength and Conditioning – Teens Warm-up Hinshaw Warm Up Metcon (AMRAP – Rounds and Reps) Teams of 2 20:00 AMRAP 150/120 Calorie Assault Bike 2400m Run
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