Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 100m row/ run switch each round 20 jump rope 5 push ups 10 sit ups Metcon (AMRAP – Rounds and Reps) 15 min AMRAP P1: 250/200m Row* P2: 200m Run* 100 Single Unders...
Read moreMayhem Affiliate 12/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps 2. Workout...
Read moreMayhem Affiliate Bodybuilding 12/07/2023
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, Dec 7
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps Metcon (Time) 1-3-5-7-5-3-1 Power Cleans (135/105)...
Read moreMayhem Affiliate 12/06/2023
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 12/06/2023
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, Dec 6
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 150m Row 5 Burpees 10 Sit Ups 5 Squats Skill Review Toes to Bar/Hanging Knee Raises Metcon (4 Rounds for time) 3-4 Rounds 1 Round Every 4:00 5 Burpee Box Jump 10 Hanging...
Read moreMayhem Affiliate 12/05/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist 2. Workout Prep 2 sets: 5/4 Calorie Air...
Read moreMayhem Affiliate Bodybuilding 12/05/2023
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, Dec 5
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist Metcon (5 Rounds for time) 5 Sets: 12/10 Calorie Air Bike 10 Handstand Push Ups 50ft Dumbbell...
Read moreMayhem Affiliate 12/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-sec descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Row 5 Empty...
Read moreMayhem Affiliate Bodybuilding 12/04/2023
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...
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