Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish game -into- 3 sets 3 Push Ups 6 Step Ups 9 PVC Power Snatch Skill Practice Alternating Dumbbell Snatch and transitioning the weight between hands on the way down. Metcon...

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 Warm Up -into- 6:00 AMRAP 30-second Air Bike (build in pace) 10 Cossack Squats 10 Deadbugs 5 Air Squats Metcon (5 Rounds for calories) 5 Sets 2:00 Amrap 25 Air Squats Max Calorie...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation -Hip halo activation- -Crossover symmetry- into 500 meter easy row -then- 3 sets 15 Barbell RDL’s 15 Barbell back squats 15 Barbell...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 Hang Muscle Cleans +...