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 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 8:00 AMRAP 30-second Bike Erg (easy pace) 5 Sandbag Squats (lightweight) 10-sec Sandbag Front Hold 2. Workout Prep...
Read moreMayhem Affiliate Bodybuilding 03/07/2025
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 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3:00 Machine -into- Hip Halo + Banded 7’s (Or Crossover Symmetry) -into- 10:00 AMRAP 30-second Jump Rope 10 Kip Swings 10 Ring Rows 5...
Read morePre Teens (8-12) – Fri, Mar 7
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3:00 machine of choice -into- 2 rounds 10 Air Squats 5 Burpees Skill Dumbbell Bench press Metcon (Time) Group of 3 75 DB Bench (light) 150 Sit Ups 60 DB Bench 150 Lunges 45 DB...
Read moreCrossFit – Thu, Mar 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up + Skill Transfer: * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean...
Read moreMayhem Affiliate Bodybuilding 03/06/2025
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 moreTeens – Thu, Mar 6
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up + Skill Transfer: * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) *...
Read moreCrossFit – Wed, Mar 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Air Bike (:30 easy, :20 mod, :10 hard) 5 Dynamic Squat Stretches 3 Inchworms 3 Muscle Cleans (empty bar) 3 Front Squats...
Read morePre Teens (8-12) – Wed, Mar 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski or Row 5 Push Ups 10 Air Squats 15 Sit Ups Metcon (Time) For Time: 10 Devil’s Press 20 Hanging Knee Raises 300m Ski or Row 40 DB Walking Lunges 300m Ski...
Read moreCrossFit – Tue, Mar 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 10 Glute Bridges 3 Deadlifts (empty bar – build across sets) 5 Low Box Jumps 2. Strength...
Read moreMayhem Affiliate Bodybuilding 03/04/2025
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...
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