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...

Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps Metcon (Time) 1-3-5-7-5-3-1 Power Cleans (135/105)...

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...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 150m Row 5 Burpees 10 Sit Ups 5 Squats Skill Review Toes to Bar/Hanging Knee Raises Metcon (4 Rounds for time) 3-4 Rounds 1 Round Every 4:00 5 Burpee Box Jump 10 Hanging...

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...

Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist Metcon (5 Rounds for time) 5 Sets: 12/10 Calorie Air Bike 10 Handstand Push Ups 50ft Dumbbell...