Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength...
Read moreCrossFit – Thu, Jan 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength...
Read moreCrossFit – Thu, Jan 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength...
Read moreCrossFit – Thu, Jan 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength...
Read moreTeens – Thu, Jan 9
Open Gym Strength and Conditioning – Teens Warm-up Banded 7’s -into- 8:00 AMRAP 30-second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups Pause Bench Press (Pause Bench Press 1×3 Build up to a Heavy...
Read moreMayhem Affiliate Bodybuilding 01/09/2025
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 moreCrossFit – Wed, Jan 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in...
Read moreCrossFit – Wed, Jan 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in...
Read moreCrossFit – Wed, Jan 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in...
Read moreCrossFit – Wed, Jan 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in...
Read moreCrossFit – Wed, Jan 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in...
Read moreCrossFit – Wed, Jan 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in...
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