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 09/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Hip Halo + Banded 7’s -into- -into- 8 min amrap: :30 sec jump rope 6 no pushup burpees w/alt box step up 6 empty bar front squats 5 empty bar push press :30 sec row 4 empty bar thrusters...
Read moreMayhem Affiliate Bodybuilding 9/01/2023
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 morePre Teens (8-12) – Fri, Sep 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 5 Burpees 10 PVC Strict Press 5 Leg Raises 100m Jog Skill Push Jerk Review Push Herk and work Up to working weight Metcon (Time) 21-15-9-6-3 Push Jerk Run 200m between...
Read moreMayhem Affiliate 09/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- 3 sets 1:00 Machine 3 Box Step ups (each side) 5 Overhead Squats 5 Up Downs 5...
Read moreMayhem Affiliate Bodybuilding 8/31/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreTeens – Thu, Aug 31
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 8/7 Calorie Row (build in pace) Minute 3: 3 Empty Bar...
Read moreMayhem Affiliate 08/31/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8...
Read morePre Teens (8-12) – Wed, Aug 30
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...
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