Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) Metcon (6 Rounds for time) 6 Sets: 100m Run (or 5x50ft Shuttle Run) 8 Burpee Box Jump Over (24/20) 12/10 Calorie Ski (OR...
Read moreMayhem Affiliate Bodybuilding 01/21/2025
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, Jan 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box...
Read moreCrossFit – Tue, Jan 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box...
Read moreCrossFit – Tue, Jan 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box...
Read moreCrossFit – Tue, Jan 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box...
Read moreCrossFit – Tue, Jan 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box...
Read moreCrossFit – Mon, Jan 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo...
Read moreCrossFit – Mon, Jan 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo...
Read moreTeens – Mon, Jan 20
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo Front Squat (empty bar) Tempo Front Squats (10 sets 3...
Read moreMayhem Affiliate Bodybuilding 01/20/2025
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...
Read moreCrossFit – Mon, Jan 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo...
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