Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run together (workout pace) 5 Kettlebell Swings (each)...
Read morePre Teens (8-12) – Fri, Apr 14
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 mins of Rowing 3 mins of Bike Erg 2 mins of Ski 1 min of Push ups Skill Push Jerk + Split Jerk (2+1) -We are working on going from a Push Jerk(Dip,Drive,Dip) into a Split Jerk...
Read moreMayhem Affiliate Bodybuilding 4/14/2023
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 04/14/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 1 min row (easy pace) 10 Plate Floor Press 5 Lying Iron Cross (each side) 5 Lying Scorpions (each side) 5...
Read moreTeens – Thu, Apr 13
Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 30 sec Row (easy) 20 sec Row (mod) 10 sec Row (hard) 4 Clean and Jerks (empty bar – build across) Metcon (Time) For Time: 12/10 cal Row 10 Clean and Jerks 12/10 cal Row 8...
Read moreMayhem Affiliate Bodybuilding 4/13/2023
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 04/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: (PVC or Empty bar) 10 Jumping Split Lunges 5 Shoulder Press 4...
Read morePre Teens (8-12) – Wed, Apr 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 2 Min Ski 10 PVC Press 10 PVC Squats 10 Push Ups Skill Push Jerk -We are working on the Push Jerk(Dip,Drive,Dip) -We will add a slight amount of weight and take these...
Read moreMayhem Affiliate Bodybuilding 4/12/2023
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 04/12/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read moreTeens – Tue, Apr 11
Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 30 sec single/double unders 3 Lunge Steps (each side) w/ DB racked on shoulder 5 Deadbugs Metcon (Time) For Time: 100-75-50 Jump Ropes 150-100-50ft Dumbbell Lunge *25 Abmat sit...
Read moreMayhem Affiliate Bodybuilding 4/11/2023
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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