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 WOD, August 9, 2024
CrossFit – Fri, Aug 9 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreTeens – Thu, Aug 8
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Ups 10 Dynamic Squat Stretches -into- 8:00 AMRAP 10 Alternating V-Ups 5 Single DB Bench (light-each side) 5 Goblet Squats (light) 30-second Row Metcon (Distance) 4...
Read moreMayhem Affiliate Bodybuilding 8/8/2024
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 moreCrossFit – Thu, Aug 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Ups 10 Dynamic Squat Stretches -into- 8:00 AMRAP 10 Alternating V-Ups 5 Single Arm Dumbbell Bench (light-each...
Read moreCrossFit WOD, August 8, 2024
CrossFit – Thu, Aug 8 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong> </span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/7/2024
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 moreCrossFit – Wed, Aug 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang Power...
Read moreCrossFit WOD, August 7, 2024
CrossFit – Wed, Aug 7 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/6/2024
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, Aug 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 6:00 AMRAP 8 Roll and Reach 4 Dumbbell Strict Press (light) 4 Dumbbell Push Press (light) 4 Box Step Ups 4 Box Jumps...
Read moreTeens – Tue, Aug 6
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 6:00 AMRAP 8 Roll and Reach 4 Dumbbell Strict Press (light) 4 Dumbbell Push Press (light) 4 Box Step Ups 4 Box Jumps Metcon (Time) 3-6-9-12-15-18-21 Dumbbell Push Press...
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