Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 1:30 Run 10 Calf Raises 10 Push Ups 10 Squats Skill Jump Rope Working on some jump rope skills. 5-10 mins Metcon (Time) Filthy Fifty (Partner WOD- partners may divide up...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine: 3 sets 10 Alternating Box Step Ups 30sec. Knee Plank 3 Inch Worms **2. Workout Prep** Get...

Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP P1: Row Erg for meters P2: 5 kipping knees raise 5 D-Ball Slams 20 yd D-Ball OH Carry Metcon (Time) Partner 10 Synchro Toes to Bar 40/32 cal Row (split reps) 10 Synchro Toes to...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 6 min amrap: 30-second Row 5 Snatch Deadlifts 5 Hang Muscle Snatches 10 Jumping Squats 2...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 1:30 Assault Bike 4 Monkey Hangs 8 Push Ups 4 Leg Raises 8 Squats Skill Cleans Working our Power Cleans from the floor and hang positions Metcon (AMRAP – Rounds...