Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of “Rowling” +5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders)) 2. Workout Prep 1 set: 5/4 Calorie...
Read moreTeens – Tue, Aug 13
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Air Bike -into- 6:00 AMRAP 8 Roll and Reach 4 Single Arm Dumbbell Suitcase Deadlifts 4 Alternating Dumbbell Snatches 4 Up-Downs over Dumbbell 4 Deadlifts (empty bar – build...
Read moreMayhem Affiliate Bodybuilding 8/13/2024
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 – Tue, Aug 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 6:00 AMRAP 8 Roll and Reach 4 Single Arm Dumbbell Suitcase Deadlifts 4 Alternating Dumbbell Snatches 4 Up-Downs over...
Read moreCrossFit – Tue, Aug 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 6:00 AMRAP 8 Roll and Reach 4 Single Arm Dumbbell Suitcase Deadlifts 4 Alternating Dumbbell Snatches 4 Up-Downs over...
Read moreCrossFit – Mon, Aug 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches 5 Muscle Snatch (PVC-Empty bar) 5...
Read moreTeens – Mon, Aug 12
Open Gym Strength and Conditioning – Teens Warm-up Hinshaw Warm Up (10-12 minutes) -into- 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches 5 Muscle Snatch (PVC-Empty bar) 5 Overhead Squats (PVC-Empty bar) Metcon (Time) 5 Rounds...
Read moreMayhem Affiliate Bodybuilding 8/12/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY...
Read moreCrossFit – Mon, Aug 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 2 sets: 10 Banded Pull aparts 10 world’s greatest stretch (5 each side) 10 single arm DB...
Read moreCrossFit – Sun, Aug 11
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Billy Bob’s (Time) Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR...
Read moreMayhem Affiliate Bodybuilding 8/10/2024
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 – Sat, Aug 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Cossack Squats 10 Ring Rows 5 Hand Release Push Ups 5 V-Ups 3 Sandbag Deadlifts (light) 2. Workout...
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