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, Jan 2
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball Front Squat 5 Wall Ball Push Press Metcon (Time) 50...
Read moreCrossFit – Tue, Jan 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball...
Read moreMayhem Affiliate Bodybuilding 1/2/2024
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 – Mon, Jan 1
Open Gym Strength and Conditioning – Teens Warm up 3:00 Machine -into- 7:00 AMRAP 5 Muscle Clean + Shoulder Press 5 Push Press 4 Bar Facing Up-Downs 10 Kip Swings Metcon (Time) 5 rounds 9 Shoulder to Overhead (95/65) 12 Bar Facing Burpees...
Read moreCrossFit – Mon, Jan 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 7:00 AMRAP 5 Muscle Clean + Shoulder Press 5 Push Press 5 Bar Facing Up-Downs 10 Kip Swings 2. Workout Prep 2 sets: 3...
Read moreMayhem Affiliate Bodybuilding 1/1/2024
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 moreCrossFit – Sun, Dec 31
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Cotton-headed ninny muggins (Time) Freedom (RX’d) For Time: 150 Kettlebell Swings (53/35) *Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar...
Read moreCrossFit – Sat, Dec 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1 set: 2:00 Ski or Row 2:00 Bike (slow and steady) 2. Workout Prep 1 set: 5/4 Calorie Ski or Row 5/4 Calorie Bike (at workout pace)...
Read moreMayhem Affiliate Bodybuilding 12/30/2023
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 morePre Teens (8-12) – Fri, Dec 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 8:00 100m Run 10 Air Squats 10 Push Ups 10 Sit Ups Skill Front Squat -Review Front Squat emphasizing high elbows/upright torso Metcon (Time) 2 Rounds 50 Jump Rope 40 Sit Ups 30...
Read moreCrossFit – Fri, Dec 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 3 Burpees to Target 20-second Air Bike (mod-fast) 2. Workout Prep 1 set...
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