Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1. Movement Prep/Activation: 3-5 min cardio of choice Banded 7’s Spiderman stretch – 30 seconds with circle rotations (as shown in...
Read moreMayhem Affiliate Bodybuilding 02/28/2025
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 morePre Teens (8-12) – Fri, Feb 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm up 4 Sets 200m Run 10 PVC Deadlifts 5 Push Ups Skill Deadlifts Adding a little more weight today Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 15 Ball Slams 15 Sit Ups 15...
Read moreCrossFit – Thu, Feb 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 1:00 Row 10 Deadbugs 5 Bench Press (empty bar) 10 Ring Rows 2. Strength 5 sets: 3 Bench Press (75-80%)...
Read moreTeens – Thu, Feb 27
Open Gym Strength and Conditioning – Teens Warm-up Banded 7’s -into- 8:00 AMRAP 1:00 Row 10 Deadbugs 5 Bench Press (empty bar) 10 Ring Rows Bench Press (5 sets: 3 Bench Press (75-80%) -Complete a set every 2:00-) Metcon (Time) Teams of...
Read moreMayhem Affiliate Bodybuilding 02/27/2025
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, Feb 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 6:00 AMRAP 30-second Bike 3 Inchworms 5 Dynamic Squat Stretches 5 Russian Kettlebell Swings 5 Pike Push Ups 2. Workout Prep 1 set: 5 Wall...
Read morePre Teens (8-12) – Wed, Feb 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 5- Tuck Jumps 10- Lunges 20- Russian Twists Skill Starting on deadlifts this week – PVC pipework Metcon (Time) 5 Rounds for Time 10 Deadlifts 12 Burpee over...
Read moreCrossFit – Tue, Feb 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 10 Deadbugs 10 Cossack Squats 10 Kip Swings 3 Broad Jumps 3 Front Squats (build in weight) 2. Strength...
Read moreTeens – Tue, Feb 25
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 8:00 AMRAP 10 Deadbugs 10 Cossack Squats 10 Kip Swings 3 Broad Jumps 3 Front Squats (build in weight) Front Squat (5 sets: 3 Front Squat (75-80%) -Complete a set...
Read moreMayhem Affiliate Bodybuilding 02/25/2025
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 moreCrossFit – Mon, Feb 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing 10:00 AMRAP 45 second Machine 10 Banded Pass Throughs 10 Alternating V-Ups 5 Hang Muscle Snatch (empty bar) 5 Snatch Push...
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