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...
Read moreCrossFit – Sat, Feb 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 8:00 AMRAP 5 Roll and Reach 3 Inchworms 5 Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 30-second Jump Rope 2...
Read moreMayhem Affiliate Bodybuilding 02/21/2025
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (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...
Read moreCrossFit – Fri, Feb 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s + Hip Halo -into- 8:00 AMRAP 5 Kip Swings 5 Ring Rows 5 Front Squats (empty bar) 5 Shoulder Press (empty bar) 10 Single Arm...
Read morePre Teens (8-12) – Fri, Feb 21
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds :30 Max Squats :30 Plank :30 Push Ups Skill Rope Climbs A little more Rope Climb practice Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 5- Front Squats 10...
Read moreMayhem Affiliate Bodybuilding 02/20/2025
Open Gym Strength and Conditioning – Bodybuilding () Thursday Overview (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...
Read moreTeens – Thu, Feb 20
Open Gym Strength and Conditioning – Teens Warm-up Banded 7s -into- 10:00 AMRAP 2x50ft Shuttle Run 5 Inchworms 5 Snatch Grip Deadlift (empty bar) 4 Hang Muscle Snatch (empty bar) 3 Power Snatch (empty bar) Metcon (AMRAP – Rounds and...
Read moreCrossFit – Thu, Feb 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 10:00 AMRAP 2x50ft Shuttle Run 5 Inchworms 5 Snatch Grip Deadlift (empty bar) 4 Hang Muscle Snatch (empty bar) 3 Power...
Read moreMayhem Affiliate Bodybuilding 02/19/2025
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...
Read moreCrossFit – Wed, Feb 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Bike 10 Cossack Squats 10 Alternating V-Ups 5 Roll and Reach 3 Pause Back Squats (empty bar) 2. Strength Build up to a...
Read moreMayhem Affiliate Bodybuilding 02/18/2025
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...
Read moreTeens – Tue, Feb 18
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 1:00 Row 10 Box Step Ups 10 Banded Shoulder Press 10-second Handstand Holds 10 Hollow Rocks Metcon (Time) 3 Rounds 25/20 Calorie Row 20 Box Jump Overs (20’’) 15 Handstand Push...
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