Open Gym Strength and Conditioning – Teens Warm-up 3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-second descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Row 5 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar...
Read moreMayhem Affiliate 12/03/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg)...
Read moreMayhem Affiliate Bodybuilding 12/02/2023
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 moreMayhem Affiliate 12/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle...
Read morePre Teens (8-12) – Fri, Dec 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Rounds 30 Mountain Climbers 20 Squats 10 Pushups 5 Bridge Stretches 150m Ski Skill Cleans Reviewing our cleans and adding a little weight compared to Wednesday Metcon (AMRAP...
Read moreMayhem Affiliate 12/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty...
Read moreMayhem Affiliate Bodybuilding 12/01/2023
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 – Thu, Nov 30
Open Gym Strength and Conditioning – Teens Warm-up Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs Metcon (Time) 3 Rounds 25/20 Calorie Row 30 Kettlebell Swings (35/25)
Read moreMayhem Affiliate 11/30/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row 4...
Read moreMayhem Affiliate Bodybuilding 11/30/2023
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, Nov 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 500m Bike 20-15-10 Jumping Jacks Squats Toe Touches Arm Circles Skill Hang Cleans Working on some hang cleans from the high hang Metcon (Time) Cash In: 20 Burpees 4 Rounds 10...
Read moreMayhem Affiliate 11/29/2023
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- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC)...
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