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 – Mon, Oct 30
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Cleans) Clean and Jerk (Every 1:00 (10:00) 2 Squat Clean and Jerks *Start light and build up to 70%) Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 2-4-6-8-10…....
Read moreMayhem Affiliate 10/30/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform...
Read moreMayhem Affiliate 10/29/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Peter Paul Rubens Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air...
Read moreMayhem Affiliate 10/28/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Ac 2. Workout Prep Workout Workout (AMRAP – Rounds and Reps) Benefit WOD Teams of 3 20:00 AMRAP Partner A 14 Single DB Box Step Over 14 Single...
Read moreMayhem Affiliate Bodybuilding 10/28/2023
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 of...
Read moreMayhem Affiliate 10/27/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warm Up 8 min AMRAP 6 Deadlifts 5 Hang Power Cleans 4 Shoulder to Overhead (empty barbell) 3...
Read morePre Teens (8-12) – Fri, Oct 27
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 7:00 (Slow and Steady) 100m Ski 3 Push Ups 6 PVC Front Squat 12 PVC Press Skill We will Review Thrusters here and talk workout strategy! Metcon (Time) For Time: 100 Thrusters...
Read moreMayhem Affiliate Bodybuilding 10/27/2023
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 of...
Read moreMayhem Affiliate 10/26/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: :10 Handstand Hold (or dumbbell/barbell overhead hold) :30 Air Bike 30ft Sled Push + 30ft...
Read moreTeens – Thu, Oct 26
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 3 sets: :10 HS Hold :30 Assault Bike 10yd Sled Push 10yd Sled Pull 5 Shoulder Press (build in weight) Shoulder Press (Shoulder Press: –...
Read moreMayhem Affiliate Bodybuilding 10/26/2023
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...
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