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...
Read moreCrossFit – Tue, Feb 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Row 10 Box Step Ups 10 Banded Shoulder Press 10-second Handstand Holds 10 Hollow Rocks 2. Workout Prep 2 sets: 5/4...
Read moreMayhem Affiliate Bodybuilding 02/17/2025
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push & Pull) (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 moreTeens – Mon, Feb 17
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Banded Pass Throughs 10 Deadbugs 10 Suitcase Deadlifts (each) 10 Glute Bridges 10 Down Dog to Upward Dog Clean Grip Deadlift (Build up to a Heavy Clean Grip Deadlift in 15:00)...
Read moreCrossFit – Mon, Feb 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8:00 AMRAP 10 Banded Pass Throughs 10 Deadbugs 10 Suitcase Deadlifts (each) 10 Glute Bridges 10 Down Dog to...
Read moreCrossFit – Sun, Feb 16
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Corn Palace (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit...
Read moreCrossFit – Sat, Feb 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 10:00 AMRAP 10 Roll and Reach 10 Deadbugs 10m Sled Push (empty) 10 Dynamic Squat Stretches 2. Workout Prep 3 sets...
Read moreCrossFit – Sat, Feb 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 10:00 AMRAP 10 Roll and Reach 10 Deadbugs 10m Sled Push (empty) 10 Dynamic Squat Stretches 2. Workout Prep 3 sets...
Read moreMayhem Affiliate Bodybuilding 02/15/2025
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 – Fri, Feb 14
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 (empty bar) 3 Hang Muscle Cleans (empty bar) 3 Shoulder Press (empty bar) 10 Deadbugs 6 Box...
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