Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 7:00 AMRAP 5 Muscle Clean + Shoulder Press 5 Push Press 5 Bar Facing Up-Downs 10 Kip Swings 2. Workout Prep 2 sets: 3...
Read moreMayhem Affiliate Bodybuilding 1/1/2024
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 – Sun, Dec 31
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Cotton-headed ninny muggins (Time) Freedom (RX’d) For Time: 150 Kettlebell Swings (53/35) *Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar...
Read moreCrossFit – Sat, Dec 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1 set: 2:00 Ski or Row 2:00 Bike (slow and steady) 2. Workout Prep 1 set: 5/4 Calorie Ski or Row 5/4 Calorie Bike (at workout pace)...
Read moreMayhem Affiliate Bodybuilding 12/30/2023
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 morePre Teens (8-12) – Fri, Dec 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 8:00 100m Run 10 Air Squats 10 Push Ups 10 Sit Ups Skill Front Squat -Review Front Squat emphasizing high elbows/upright torso Metcon (Time) 2 Rounds 50 Jump Rope 40 Sit Ups 30...
Read moreCrossFit – Fri, Dec 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 3 Burpees to Target 20-second Air Bike (mod-fast) 2. Workout Prep 1 set...
Read moreMayhem Affiliate Bodybuilding 12/29/2023
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 moreCrossFit – Thu, Dec 28
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 moreMayhem Affiliate Bodybuilding 12/28/2023
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, Dec 27
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 5 Cal Assault Bike 10 Body Weight Good mornings 10 Push Ups Skill Deadlift We are going to build to our working weight. We want a flat back and let the hips and...
Read moreCrossFit – Wed, Dec 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second...
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