Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press 5 Thrusters 2. Workout Prep 1 set: 10 Double Unders 5 Thrusters...
Read morePre Teens (8-12) – Fri, Jan 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Minute AMRAP 5 Push Ups 10 Jump Squats 5 Body Rows 100m Ski Skill Max dead hang from pull up bar Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 10 Push Press 20 Jumping...
Read moreMayhem Affiliate Bodybuilding 1/19/2024
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 – Thu, Jan 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreTeens – Thu, Jan 18
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang...
Read moreMayhem Affiliate Bodybuilding 1/18/2024
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, Jan 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Row (:30 easy, :20 mod, :10 fast) -into- 3 sets 5 Bench Press (empty bar- build across sets) 10 Step Back Lunges 2 Zombie Rope...
Read morePre Teens (8-12) – Wed, Jan 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Tabata Row (8 sets) Skill Plank Shoulder Taps Jumping Barbell squats Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 20 Plank Shoulder Taps 10 Barbell or PVC Jump Squats 100M...
Read moreMayhem Affiliate Bodybuilding 1/17/2024
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, Jan 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets 5 Kip Swings 1 Wall Walk + 10 Shoulder Taps 5 Back Squats (empty bar...
Read moreTeens – Tue, Jan 16
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets 5 Kip Swings 1 Wall Walk + 10 Shoulder Taps 5 Back Squats (empty bar- build across sets) Back Squat (5 Back Squat x 5...
Read moreMayhem Affiliate Bodybuilding 1/16/2024
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 more