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, Mar 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 8:00 AMRAP 10 Alternating V-Ups 10 Ring Rows 5 Bench Press (empty bar) 3-second Dead Hang + Strict...
Read moreTeens – Tue, Mar 18
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 10 Alternating V-Ups 10 Ring Rows 5 Bench Press (empty bar) 3-second Dead Hang + Strict Pull Up (Or Jumping Pull Up) Bench Press (Bench...
Read moreMayhem Affiliate Bodybuilding 03/17/2025
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 moreCrossFit – Mon, Mar 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 5 Wall Ball Thrusters 8 Alternating V-Ups 3 Clean Pull + 3 Power Clean + 3 Push Jerks (empty bar) 2...
Read moreTeens – Mon, Mar 17
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 10 Banded Pass Throughs 5 Wall Ball Thrusters 8 Alternating V-Ups 3 Snatch Pull + 3 Snatch High Pull + 3 Power Snatch (empty bar) Metcon (2 Rounds for time) Every 12:00 (2 sets)...
Read moreCrossFit – Sun, Mar 16
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Bonneville (Time) Freedom (RX’d) 500/400m Row 30 GHDs (or 30 Stick Sit Ups) 30 Box Jump Overs (20/16) 20 GHDs (or 20 Stick Sit Ups) 20 Box Jump Overs (24/20) 10 GHDs (or...
Read moreMayhem Affiliate Bodybuilding 03/15/2025
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 – Sat, Mar 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Banded Pass Throughs 3 Muscle Snatch 3 High Hang Power Snatch 5 Kip Swings 5 Ring Rows 2. Workout Prep 3...
Read moreMayhem Affiliate Bodybuilding 03/14/2025
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 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 2 rounds (get your heart rate up) 1:00 Row (easy to moderate) 1:00 Bike OR Ski (easy to moderate) -Then- Crossover Symmetry Activation OR Banded 7s Mayhem Hip Halo...
Read morePre Teens (8-12) – Fri, Mar 14
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 400m Bike 10 Squats 5 Push Ups 10 Sit Ups Skill Thruster We will review thrusters for a skill today. We want to focus on a big hip pop (hips) Metcon (AMRAP – Reps)...
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