Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 10 Glute Bridges 3 Deadlifts (empty bar – build across sets) 5 Low Box Jumps Deadlift (5 sets 3 Deadlift (75-80%) -complete a set every...
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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 Banded Pass Throughs 3 Shoulder Press (empty bar – build across sets) 10...
Read moreMayhem Affiliate Bodybuilding 03/03/2025
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, Mar 3
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 30-second Row 30-second Jump Rope 10 Banded Pass Throughs 3 Shoulder Press (empty bar – build across sets) 10 Alternating V-Ups Shoulder Press ( 5 set 3 Shoulder Press...
Read moreCrossFit – Sun, Mar 2
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Helm’s Deep (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike 100 Sit Ups Independence For Time: 80/65 Calorie Air Bike 100 Sit ups Liberty For Time: 60/48 Calorie...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run (Or 50ft Shuttle Runs) 1:00 Ski (Or Burpees) 10 Box Step Ups 2. Workout Prep Use this time to...
Read moreMayhem Affiliate Bodybuilding 03/01/2025
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...
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