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, May 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 20 Sit Ups 10 Squats 5 Push Ups 200m Run Skill Snatch Balance We are adding a little weight today for these Metcon (Time) 5 rounds 4 Power Snatch 8 Hanging Knee Raises...
Read moreTeens – Thu, May 4
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (clean) Power Clean (1 Power Clean x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Metcon (4 Rounds...
Read moreMayhem Affiliate 05/04/2023
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 * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1...
Read moreMayhem Affiliate Bodybuilding 5/4/2023
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 moreMayhem Affiliate 05/03/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Bike (increase pace across sets) 10 Dynamic Squat Stretch 5 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 20...
Read moreMayhem Affiliate Bodybuilding 5/3/2023
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, May 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 2:30 Row 5 PVC Power Snatch 10 Squats 10 PVC Snatch Press Skill Squat Snatch Working on some light squat snatches. Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200m...
Read moreMayhem Affiliate 05/02/2023
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 (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2...
Read moreMayhem Affiliate Bodybuilding 5/2/2023
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, May 2
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (snatch) Snatch (1 Squat Snatch x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Diane (Time) 21-15-9...
Read moreMayhem Affiliate 05/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out...
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