Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 5 light Dumbbell Hang Cleans 5 Up Downs 5 Kip Swings 5 Ring Rows 3 Tempo Front Squats 2. Strength 8 sets 2...
Read moreTeens – Tue, Feb 11
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Cossack Squats 5 light Dumbbell Hang Cleans 5 Up Downs 5 Kip Swings 5 Ring Rows 3 Tempo Front Squats Tempo Front Squats (8 sets 2 Tempo Front Squat (70-80%) Tempo = 3 sec...
Read moreCrossFit – Mon, Feb 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Row 30-second Jump Rope 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 5/4 Calorie Row 10 Double...
Read moreCrossFit – Mon, Feb 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Row 30-second Jump Rope 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 5/4 Calorie Row 10 Double...
Read moreTeens – Mon, Feb 10
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 30-second Row 30-second Jump Rope 10-second Handstand Hold 5 Pike Push Ups Metcon (Time) 80/64 Calorie Row -into- 5 Rounds 35 Double Unders 8 Handstand Push Ups -into- 80/64...
Read moreMayhem Affiliate Bodybuilding 02/10/2025
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 moreCrossFit – Sun, Feb 9
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Les Bleus (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs Perform 6 Line Facing Burpees after each round * Each shuttle run rep is 25 feet down + 25...
Read moreCrossFit – Sat, Feb 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Up Downs 10 Step Back Lunges 5 Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Alternating...
Read moreCrossFit – Sat, Feb 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Up Downs 10 Step Back Lunges 5 Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Alternating...
Read moreMayhem Affiliate Bodybuilding 02/08/2025
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 7
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 3 Inchworms 10-second Handstand Hold 5 Roll and Reach 2. Workout Prep 2 sets: 1 Wall Walk...
Read moreCrossFit – Fri, Feb 7
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 3 Inchworms 10-second Handstand Hold 5 Roll and Reach 2. Workout Prep 2 sets: 1 Wall Walk...
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