Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 3 sets 15 Bench Dips -Rest :30- 15 Banded Tricep Push Down OR Cable Tricep Push Down -Rest :30- 30 Overhead Banded Tricep Extension -Rest...
Read moreCrossFit – Thu, May 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC pass-throughs 5 Snatch Grip Deadlifts 5 High...
Read moreTeens – Thu, May 2
Open Gym Strength and Conditioning – Teens Warm-up Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC pass-throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch...
Read moreMayhem Affiliate Bodybuilding 5/2/2024
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...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Walk Forward 10 banded Walks Backwards 20 Side Steps -into- 3 sets: 8 Hang Alternating Dumbbell Snatch (light) 8 Step...
Read morePre Teens (8-12) – Wed, May 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 2 Min Ski or Row 10 PVC Shoulder Press 10 PVC Back Squats 10 Push Ups Skill Push Jerk – We are working on the Push Jerk (Dip, Drive, Dip) – We will start by...
Read moreMayhem Affiliate Bodybuilding 5/1/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 5 sets: Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM) Minute 2: Max Air Squats Minute 3: Echo Bike (easy/moderate)...
Read moreCrossFit – Tue, Apr 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreTeens – Tue, Apr 30
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up Clean + Skill Transfer (15:00) * 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...
Read moreMayhem Affiliate Bodybuilding 4/30/2024
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 of...
Read moreTeens – Mon, Apr 29
Open Gym Strength and Conditioning – Teens Warm-up 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd...
Read moreMayhem Affiliate Bodybuilding 4/29/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 10 Sets (1 set every 2 minutes) 10 Dumbbell Bench Press (2×70/50) 200m Run (OR 20/16 Calorie Row) -rest as needed- 5 sets: 5 Strict Chin Ups...
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