Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump Rope 10 Alternating V-Ups 5 Back Squats (build...
Read moreMayhem Affiliate Bodybuilding 11/25/2024
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 ONLY...
Read moreTeens – Mon, Nov 25
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump Rope 10 Alternating V-Ups 5 Back Squats (build...
Read moreCrossFit – Sun, Nov 24
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Tick-Tock Clock (Time) Freedom (RX’d) 5 rounds 100ft Sled Push (135/90) (Or 50ft Back Rack Walking Lunge (115/80)) 100ft Farmers Carry (70s/50s) (KG conv: 60/40 sled...
Read moreCrossFit – Sat, Nov 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 30-second Air Bike 25ft Lizard Crawl 5 Front Squats (Empty Bar – Build Across) 3 Burpees 6...
Read moreMayhem Affiliate Bodybuilding 11/23/2024
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 – Sat, Nov 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 30-second Air Bike 25ft Lizard Crawl 5 Front Squats (Empty Bar – Build Across) 3 Burpees 6...
Read moreCrossFit – Sat, Nov 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 30-second Air Bike 25ft Lizard Crawl 5 Front Squats (Empty Bar – Build Across) 3 Burpees 6...
Read morePre Teens (8-12) – Fri, Nov 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 100m Row 100m Run 10 Push Ups Metcon (2 Rounds for time) 2 Sets 400m Run 500m Row 20 Burpees -Rest 3:00 B/T Sets-
Read moreCrossFit – Fri, Nov 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 Inch Worms 3 Back Squats (empty bar – build in...
Read moreCrossFit – Fri, Nov 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 Inch Worms 3 Back Squats (empty bar – build in...
Read moreCrossFit – Fri, Nov 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 Inch Worms 3 Back Squats (empty bar – build in...
Read more