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 moreMayhem Affiliate 11/09/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets 100m Run (build in pace) 5 Air Squats Workout Workout (Time) Hanson Freedom (RX’d) 4 Rounds...
Read moreTeens – Thu, Nov 9
Open Gym Strength and Conditioning – Teens Warm-up [Hinshaw Warm Up]( https://www.youtube.com/watch?v=VW42KKmjEZY ) Metcon (Time) 4 Rounds 400m Run 30 Air Squats
Read moreMayhem Affiliate Bodybuilding 11/8/2023
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 11/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :15 sec Air Bike (Arms) :15 sec Air Bike (Legs) :15 sec Air Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle Cleans 5 V-ups...
Read morePre Teens (8-12) – Wed, Nov 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up TABATA Assault Bike 4 Rounds :20 Work :10 Rest Skill Muscle Snatch Quick Review on Muscle Snatch Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 800m Run 1000m Row -In...
Read moreMayhem Affiliate Bodybuilding 11/7/2023
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 11/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)...
Read moreTeens – Tue, Nov 7
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty) -into- 3 min AMRAP 5 world’s greatest stretch (each...
Read moreMayhem Affiliate 11/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty...
Read moreTeens – Mon, Nov 6
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead...
Read moreMayhem Affiliate Bodybuilding 11/6/2023
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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