Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30 Single Unders 10 Cossack Squats 10 Lunges (in place) 5 Hand Release Push Ups 5 Back Squats (build in...
Read moreTeens – Mon, Dec 23
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 8:00 AMRAP 30 SIngle Unders 10 Cossack Squats 10 Lunges (in place) 5 Hand Release Push Ups 5 Back Squats (build in weight) “Shock Method” (“Shock Method” 3-4...
Read moreMayhem Affiliate Bodybuilding 12/23/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push & Pull) (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...
Read moreCrossFit – Mon, Dec 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30 Single Unders 10 Cossack Squats 10 Lunges (in place) 5 Hand Release Push Ups 5 Back Squats (build in...
Read moreCrossFit – Sun, Dec 22
Open Gym Strength and Conditioning – CrossFit Workout Option 1 “Core Memories” (Calories) Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike and pedal slowly until the next 2:00. **Scored by total...
Read moreCrossFit – Sat, Dec 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreCrossFit – Sat, Dec 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreCrossFit – Sat, Dec 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreCrossFit – Sat, Dec 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreCrossFit – Sat, Dec 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreCrossFit – Sat, Dec 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreCrossFit – Sat, Dec 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side) 5...
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