Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 1:00 Row 1:00 Ski 1:00 Bike (slow-moderate pacing) Metcon (2 Rounds for time) 2 sets (Every 12:00) 16-12-8 Calorie Row Calorie Ski Erg Calorie Air Bike (Female Calories: 13-10-7)
Read moreCrossFit – Thu, Mar 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Row 1:00 Ski (or up-downs) 1:00 Air Bike (slow-moderate pacing) 5 Shoulder Press (empty bar) 2. Strength Heavy 2-rep Dead...
Read moreMayhem Affiliate Bodybuilding 03/12/2025
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, Mar 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 15 Glute Bridges 10 Banded Good Mornings 6 Box Step Ups (building) 10 V-Ups 2. Workout Prep 2 sets: 2 Single Dumbbell Box Step...
Read morePre Teens (8-12) – Wed, Mar 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 20 Jumping Jacks 10 Squats 20 Arm Circles 10 Pushups Skill Agility Ladders Working through different agility drills to get ready for our run today. Metcon (AMRAP...
Read moreMayhem Affiliate Bodybuilding 03/11/2025
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 moreTeens – Tue, Mar 11
Open Gym Strength and Conditioning – Teens Warm-up 2 sets 10 Banded Pass Throughs 5 Dynamic Squat Stretch -into- 8:00 AMRAP 3 Power Snatch 3 Pause Front Squats 10 Deadbugs 4 Up-Downs 8 Box Step Ups Paused Front Squat (10-12:00 Heavy 2 rep...
Read moreCrossFit – Tue, Mar 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Pass Throughs 5 Dynamic Squat Stretch -into- 8:00 AMRAP 3 Power Snatch 3 Pause Front Squats 10 Deadbugs 4 Up-Downs 8 Box...
Read moreMayhem Affiliate Bodybuilding 03/10/2025
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 moreTeens – Mon, Mar 10
Open Gym Strength and Conditioning – Teens Warm up Banded 7’s into 8:00 AMRAP 30-second Jump Rope 5 Half Kneeling Single-Arm Dumbbell Press (each) 10 Walking Lunge Steps 1 Zombie Rope Climb (Or 8 Ring Rows) Deadstop Deadlift (10-12:00 Heavy...
Read moreCrossFit – Mon, Mar 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7s into 8:00 AMRAP 30 seconds Jump Rope 5 Half Kneeling Single Arm Dumbbell Press (each) 10 Walking Lunge Steps 1 Zombie Rope...
Read moreCrossFit – Sun, Mar 9
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Bulldawgs (Checkmark) Freedom (RX’d) 16:00 EMOM Even minutes: 3 Wall Walks + 10 V-Ups Odd minutes: 16 Jumping Split Lunges + 10 Alternating V-Ups Independence 16:00 EMOM...
Read more