Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski 1:00 Bike 1:00 Row -INTO- 3 sets: 4 inchworms into box step up :30 jump rope 8 single arm db thrusters (4 ea side) 8...
Read moreMayhem Affiliate Bodybuilding 10/07/2023
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 10/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 3 sets: 30-second Single Unders 10 Box Step Ups 10 Alternating V-Ups 2. Strength Turkey Get Up Carries 3. Workout Prep 2...
Read morePre Teens (8-12) – Fri, Oct 6
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 250m Row 5 Push Ups 10 Squats Skill Power Cleans! Metcon (2 Rounds for time) Partner workout! 3 Rounds 5 burpee box jumps 10 power cleans Rest 2:00 3 Rounds 8/6 cal bike...
Read moreMayhem Affiliate Bodybuilding 10/06/2023
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 Bodybuilding 10/05/2023
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 10/05/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Run 1:00 Jump Rope -into- 8:00 AMRAP 1x50ft Shuttle Run 5 Overhead Squats 5 Power Snatches 3 Squat Snatches (building in...
Read morePre Teens (8-12) – Wed, Oct 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski 5 Inch Worm with Push Up 10 Squats :30 Plank Skill Sandbag Hold’s We are going to do different style holds Metcon (Time) 20 Cal Ski 20 Sandbag Squats 10...
Read moreMayhem Affiliate Bodybuilding 10/04/2023
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 10/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP :30 sec Row 5 Knees to Elbows :10 Handstand Hold 4 Box Step Ups (each side) 2 Zombie...
Read moreTeens – Tue, Oct 3
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number multiplied by 5 in synchro single unders Metcon (4 Rounds for time) Every 5:00 (4 sets)...
Read moreMayhem Affiliate Bodybuilding 10/03/2023
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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