Open Gym Strength and Conditioning – Teens Warm-up 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 10 Russian Kettlebell Swings (light) 5 Deadlifts (empty bar-build across sets) Deadlift (Build up to a...
Read moreCrossFit – Mon, Jul 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 10 Russian Kettlebell Swings (light) 5 Deadlifts...
Read moreMayhem Affiliate Bodybuilding 7/22/2024
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 moreMayhem Affiliate Bodybuilding 7/13/2024
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 – Sat, Jul 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike Erg or Air Bike -into- 10:00 AMRAP 30-second Single Unders 10 Banded Pass Throughs 10 Dynamic Squat Stretch 5 Muscle Snatch 5...
Read moreMayhem Affiliate Bodybuilding 7/12/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 4 sets: 8 Strict Handstand Push Up (Use a deficit if you like!) at RPE 7-8 12 Double Dumbbell Upright Row (moderate) at RPE 7-8 -Rest 1:1...
Read moreCrossFit – Fri, Jul 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 10 V-Ups 10 Supinated Ring Rows 10 Single Arm Dumbbell Bench (each) 30-second Ski (Or Row) 2. Workout Prep 2...
Read morePre Teens (8-12) – Fri, Jul 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski or Row 10 PVC Power Snatch 5 Push Ups Skill Rope Climbs Metcon (Checkmark) Every Minute (12:00) Min 1: 3-5 Power Snatch Min 2: 5 Dumbbell Z -Press Min 3: 10 Leg...
Read moreMayhem Affiliate Bodybuilding 7/11/2024
Open Gym Strength and Conditioning – Bodybuilding () Thursday Overview (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...
Read moreCrossFit – Thu, Jul 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 7:00 AMRAP 10 Walking Lunge Steps 10 Cossack Squats 5 Med Ball Clean (practice-light weight) 2. Workout Prep 2 sets...
Read moreTeens – Thu, Jul 18
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 7:00 AMRAP 10 Walkign Lunge Steps 10 Cossack Squats 5 Med Ball Clean (practice-light weight) Metcon (Time) 100ft Wall Ball Lunge (14/10) 40 Hang Wall Ball Cleans (14/10)...
Read moreMayhem Affiliate Bodybuilding 7/10/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) Every Minute (21 Minutes) 7 Rounds Minute 1: 10 Back Squats (at 65-70% of 1RM) Minute 2: 20 yard Sled Push (Heavy) Minute 3: 20 Russian...
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