Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 10 Push Ups 5 Step Ups 10 Russian Twist Skill Push Jerk Dip Drive Dip! Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 KB Swings 10 Box Jumps 10 Sit-Ups...
Read moreMayhem Affiliate Bodybuilding 8/30/2023
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 moreMayhem Affiliate 08/30/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 5 Single Leg RDL’s (each side) 5 Single DB Deadlifts (each side – build across) 5 Single DB Shoulder to Overhead (each...
Read moreMayhem Affiliate Bodybuilding 8/29/2023
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, Aug 29
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang...
Read moreMayhem Affiliate 08/29/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read moreMayhem Affiliate Bodybuilding 8/28/2023
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 – Mon, Aug 28
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang...
Read moreMayhem Affiliate 08/28/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read moreMayhem Affiliate 08/27/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) Dig Dug Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to...
Read moreMayhem Affiliate Bodybuilding 8/26/2023
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 moreMayhem Affiliate 08/26/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-second Row (build in pace) 30-second Run 10m Sled Push (empty) 10 Alternating...
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