Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 PVC Pass Throughs 5 PVC Snatch Balance 20 Banded Side Steps -into- 8 min AMRAP 45-second Air Bike 5 Knees to Elbows 3 Muscle...
Read moreMayhem Affiliate Bodybuilding 12/20/2023
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 Bodybuilding 12/19/2023
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 moreCrossFit – Tue, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Run -into- 8:00 AMRAP :30 Jump Rope 5 Scap Pull Ups 5 Up Downs 2 Low Bar Muscle Up Transitions 2. Workout Prep 1 set: 10 Double...
Read moreTeens – Tue, Dec 19
Open Gym Strength and Conditioning – Teens Warm up 2:00 Run -into- 8:00 AMRAP :30 Jump Rope 5 Scap Pull Ups 5 Up Downs 2 Low Bar Muscle Up Transitions Metcon (4 Rounds for time) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3...
Read moreMayhem Affiliate Bodybuilding 12/18/2023
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, Dec 18
Open Gym Strength and Conditioning – Teens Warm Up 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 8:00 AMRAP 45-second Machine 5 Clean Deadlifts 5 Front Squats 5 Bench Press 5 Snatch Grip Push Press 5...
Read moreCrossFit – Mon, Dec 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warnm -up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 8:00 AMRAP 45-second Machine 5 Clean Deadlifts 5...
Read moreCrossFit – Sat, Dec 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air...
Read moreMayhem Affiliate Bodybuilding 12/16/2023
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 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 100M Run 100M Backwards Run 25 Squats 15 Pushups 20 Standing Knee to Elbows Then: Dynamic Stretches for Running such as leg swings, torso twists, arms swings etc. Skill Rowing...
Read moreCrossFit – Fri, Dec 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch...
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