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, Jan 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 3 Inch Worms 3 Clean Deadlifts 3 Hang Muscle Cleans 3 Shoulder Press 10 Deadbugs 10 Ring Rows 2. Strength Every 2:00 (6 sets)...
Read moreCrossFit – Thu, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm...
Read moreCrossFit – Thu, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm...
Read moreCrossFit – Thu, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm...
Read moreCrossFit – Thu, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm...
Read moreCrossFit – Thu, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm...
Read moreCrossFit – Thu, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm...
Read moreCrossFit – Thu, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm...
Read moreMayhem Affiliate Bodybuilding 01/23/2025
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, Jan 23
Open Gym Strength and Conditioning – Teens Tempo Bench Press Bench Press: 3 Tempo Bench Press x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Warm-up Banded 7’s...
Read moreCrossFit – Thu, Jan 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm...
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