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...

Open Gym Strength and Conditioning – CrossFit Warm-up Banded 7’s -into- AMRAP 8 30 seconds jump rope 5 snatch deadlifts 4 muscle snatches 3 high hang power snatch 2 power snatch ***for all BB lifts start with PVC and move to barbell...

Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Dumbbell Hang Power Cleans (light) 10 Walking Lunge steps Metcon (5 Rounds for time) 5 sets 15 GHD’s (Or V-Ups) 15 Dumbbell Hang Power...

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 Row 5 Back Squats (build across sets) 10 Calf Raises 3...

Open Gym Strength and Conditioning – Teens Warm-up 2:00 Jump Rope -into- 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box Jumps 5 Kip Swings 5 Hanging Knee Raises Metcon (Time) 10-15-20-30 Box Jump Overs (20) 30-20-15-10 Toes to Bar...

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...