Open Gym Strength and Conditioning – CrossFit Workout Option 1 Croke Park (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Independence Every 2:00 (8 sets) 12/10...
Read moreMayhem Affiliate Bodybuilding 03/22/2025
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 – Sat, Mar 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Bike 1:00 Row 1:00 Ski -Build up in pace each time through- 2. Workout Prep Use this time to set equipment up, talk about...
Read moreMayhem Affiliate Bodybuilding 03/21/2025
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 moreCrossFit – Fri, Mar 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 10:00 AMRAP 5 Inchworms 5 Kip Swings 5 Single Arm Ring Rows (each) 3 Muscle Snatch (empty bar) 3 Snatch Push...
Read morePre Teens (8-12) – Fri, Mar 21
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 sets 200m ski 10 PVC Press 7 Push Ups 10 Squats Skill Wall walks we are working on getting as close to the wall as we can. Trying to use our back and shoulders Metcon (Time)...
Read moreMayhem Affiliate Bodybuilding 03/20/2025
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, Mar 20
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Row -into- 8:00 AMRAP 30-second Jump Rope 10 Alternating V-Ups 10 Roll and Reach 10 Walking Lunge Steps Metcon (Time) 1750/1500m Row -into- 150 Single Unders 40 Strict Abmat Sit Ups...
Read moreCrossFit – Thu, Mar 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 30-second Jump Rope 10 Alternating V-Ups 10 Roll and Reach 10 Walking Lunge Steps 2. Workout Prep 1 set...
Read moreMayhem Affiliate Bodybuilding 03/19/2025
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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 – Wed, Mar 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 7:00 AMRAP 5 Inchworms 5 Pike Push Ups 10 Deadbugs 10 Bird Dogs 5 Box Jumps 2. Workout Prep 3 sets: 5/4 Calorie Bike...
Read morePre Teens (8-12) – Wed, Mar 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 500m Bike Erg 20 Walking Lunges 15 PVC Bent Over Row 10 Push Ups Skill DB Hang Clean and Jerk Kids should work on technique and find weight to use during workout Metcon...
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