Open Gym Strength and Conditioning – Teens Warm-up 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) Deadlift (- Heavy 3 rep (10-12 minutes) * Rest a little longer than normal between...
Read moreMayhem Affiliate 08/24/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) 2. Strength Prep 3 Rep Deadlift 3...
Read moreMayhem Affiliate Bodybuilding 8/23/2023
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) – Wed, Aug 23
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 5 Cal Ski 10 Push Ups 5 Sit Ups 10 Squats Skill Strict Press We are going to work some Strict Press. Tight belly and strong push Metcon (AMRAP – Rounds and Reps)...
Read moreMayhem Affiliate 08/23/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 5 Scap Pullups 5 Heel Toe Rocks 4 Box Step Ups (each leg) 3 Sandbag Deadlifts (Building in weight) 2. Workout...
Read moreMayhem Affiliate Bodybuilding 8/22/2023
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 22
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks *...
Read moreMayhem Affiliate 08/22/2023
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: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat...
Read moreBodybuilding – Mon, Aug 21
Open Gym Strength and Conditioning – Bodybuilding Chest and tricep warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5...
Read moreCrossFit – Mon, Aug 21
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe...
Read moreCrossFit – Sat, Aug 19
Open Gym Strength and Conditioning – CrossFit Warm Up 6 sets: Tabata Machine: 20 secs on/10 secs off – Pace should be moderate/fast not a Sprint – -into- 3 sets 20-30 second Dead Hang (pull up bar) 10 Goblet Squats Movement...
Read moreCrossFit – Fri, Aug 18
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm Up -into- 3 Sets: 10 Box Step Ups 10 Kip Swings 10 Bird Dogs 5 Muscle Cleans 5 Back Squats Strength overview Athletes are back squatting a heavy 3 rep. Encourage athletes...
Read more