Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 2x50ft Shuttle Run 5 Kip Swings 10 Alt. V-Ups 5 Back Squats 3 Worlds Greatest Stretch (each side) 2. Strength Back Squat for...
Read moreMayhem Affiliate Bodybuilding 9/12/2024
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 moreTeens – Thu, Sep 12
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 2x50ft Shuttle Run 5 Kip Swings 10 Alt. V-Ups 5 Back Squats 3 Worlds Greatest Stretch (each side) Back Squat (Back Squat for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5...
Read morePre Teens (8-12) – Wed, Sep 11
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game with Partner While Partner 1 is rowing Partner 2 performs an AMRAP of: 5 Push Ups 10 Squats 10 Sit Ups Switch after P1 finishes the game Skill Working on full squat...
Read moreMayhem Affiliate Bodybuilding 9/11/2024
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 – Tue, Sep 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 10...
Read moreCrossFit – Tue, Sep 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 10...
Read moreMayhem Affiliate Bodybuilding 9/10/2024
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 moreTeens – Tue, Sep 10
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 Pike Push Ups Metcon (No Measure) Freedom: EMOM8: Odd: 30-second handstand hold against wall...
Read moreMayhem Affiliate Bodybuilding 9/9/2024
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 moreCrossFit – Mon, Sep 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 3 Inch Worms 10 Alternating V-Ups 10 Kip Swings 5 Deadlifts (empty bar – build across sets) 2...
Read moreTeens – Mon, Sep 9
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 8:00 AMRAP 3 Inch Worms 10 Alternating V-Ups 10 Kip Swings 5 Deadlifts (empty bar – build across sets) Deadlift (Deadlift for load: #1: 5 reps @ 40% #2: 5 reps...
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