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 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 4 Burpee Deadlifts (one dumbbell/ 2 on each side) 4 Hang Dumbbell Snatch (each) 4 Kip...

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 – CrossFit Warm-up Warm Up (No Measure) 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6:00 AMRAP 3 Inch Worms 5 Shoulder Press (empty bar) 10 Alternating V-Ups Movement prep/Workout prep 1 set: 5/4...

Open Gym Strength and Conditioning – Teens Warm-up 3 min Assault Bike (:30 easy, :20 mod, :10 fast) -into- 6:00 AMRAP 3 Inch worms 5 Shoulder Press (empty bar) 10 ALternating V-Ups Shoulder Press (4×10 Shoulder Press (build up to...