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, Oct 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreCrossFit – Wed, Oct 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreMayhem Affiliate Bodybuilding 10/29/2024
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, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreTeens – Tue, Oct 29
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups Metcon (Time) 25/20 Calorie Air Bike 25 Pull Ups 25/20 Calorie Air Bike 10...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
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