Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 5 Deadlifts (empty bar-build across sets) 2. Strength Build...
Read moreMayhem Affiliate Bodybuilding 11/27/2024
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 morePre Teens (8-12) – Wed, Nov 27
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 min Bike 20-15-10 Jumping Jacks Air Squats Toe Touches Arm Circles Skill Hang Power Cleans Working on hang power cleans from the high hang position. * Start with a PVC and then...
Read moreCrossFit – Tue, Nov 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Banded Pass Throughs 3 Shoulder Press (empty bar) 3 Push Press (empty bar) 3 Push Jerks (empty bar) 3...
Read moreTeens – Tue, Nov 26
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 30-second Bike 10 Banded Pass Throughs 3 Shoulder Press (empty bar) 3 Push Press (empty bar) 3 Push Jerks (empty bar) 3...
Read moreMayhem Affiliate Bodybuilding 11/26/2024
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 – Tue, Nov 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Banded Pass Throughs 3 Shoulder Press (empty bar) 3 Push Press (empty bar) 3 Push Jerks (empty bar) 3...
Read moreCrossFit – Tue, Nov 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Banded Pass Throughs 3 Shoulder Press (empty bar) 3 Push Press (empty bar) 3 Push Jerks (empty bar) 3...
Read moreCrossFit – Tue, Nov 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Banded Pass Throughs 3 Shoulder Press (empty bar) 3 Push Press (empty bar) 3 Push Jerks (empty bar) 3...
Read moreCrossFit – Tue, Nov 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Banded Pass Throughs 3 Shoulder Press (empty bar) 3 Push Press (empty bar) 3 Push Jerks (empty bar) 3...
Read moreCrossFit – Tue, Nov 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Banded Pass Throughs 3 Shoulder Press (empty bar) 3 Push Press (empty bar) 3 Push Jerks (empty bar) 3...
Read moreCrossFit – Tue, Nov 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Banded Pass Throughs 3 Shoulder Press (empty bar) 3 Push Press (empty bar) 3 Push Jerks (empty bar) 3...
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