Open Gym Strength and Conditioning – CrossFit Warm-Up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 2 Sets: 5 inchworms with a push-up 10 med...
Read moreCrossFit – Wed, May 17
Open Gym Strength and Conditioning – CrossFit Warm-up 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Movement...
Read moreBodybuilding – Wed, May 17
Open Gym Strength and Conditioning – Bodybuilding Leg day Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (5 sets of 6 reps @ – RPE 8/10...
Read moreCrossFit – Tue, May 16
Open Gym Strength and Conditioning – CrossFit Last day for Murph shirt orders! Please comment on Facebook your order details or text Ben/Brandon. Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each...
Read moreBodybuilding – Tue, May 16
Open Gym Strength and Conditioning – Bodybuilding Upper body posterior Upper Body Posterior (Back & Triceps) (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down...
Read moreBodybuilding – Mon, May 15
Open Gym Strength and Conditioning – Bodybuilding Upper body anterior Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
Read moreMayhem Affiliate 05/14/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Checkmark) Red Howler Monkey Freedom (RX’d) Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Wall Walks 10 V-Ups Odd minute (1,3,5,7,9,11,13,15) 16...
Read moreMayhem Affiliate Bodybuilding 5/13/2023
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 05/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 150m Row 5 wall balls 3 Step-ups (each side) 3 Devil’s Press 2. Workout Prep – With Partner – 1 set 5 Wall Balls...
Read morePre Teens (8-12) – Fri, May 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski 10 Monkey Hangs 5 Inch Worm With Push Up 10 Squats Skill Pull Up Practice Metcon (Time) Kid’s Barbara 3 Rounds 10 Pull Ups 20 Push Ups 30 Sit-Ups 40 Squat...
Read moreMayhem Affiliate Bodybuilding 5/12/2023
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 05/12/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10...
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