Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms 2. Workout Prep...
Read morePre Teens (8-12) – Wed, Dec 18
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm up 4 Sets 100m Ski 10 Squats 10 Sit Ups 5 Yd empty sled push Skill We will review the movements for the workout and collect our equipment. Metcon (Time) 10 Rounds 5 Hand Release...
Read moreMayhem Affiliate Bodybuilding 12/18/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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 – Wed, Dec 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30-second Machine 5 Up Downs 10 Box Step Ups 5 Single Dumbbell Thrusters (each) 2. Workout Prep 2 sets: 4 Wall...
Read moreCrossFit – Wed, Dec 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30-second Machine 5 Up Downs 10 Box Step Ups 5 Single Dumbbell Thrusters (each) 2. Workout Prep 2 sets: 4 Wall...
Read moreCrossFit – Wed, Dec 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30-second Machine 5 Up Downs 10 Box Step Ups 5 Single Dumbbell Thrusters (each) 2. Workout Prep 2 sets: 4 Wall...
Read moreCrossFit – Wed, Dec 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30-second Machine 5 Up Downs 10 Box Step Ups 5 Single Dumbbell Thrusters (each) 2. Workout Prep 2 sets: 4 Wall...
Read moreCrossFit – Wed, Dec 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30-second Machine 5 Up Downs 10 Box Step Ups 5 Single Dumbbell Thrusters (each) 2. Workout Prep 2 sets: 4 Wall...
Read moreCrossFit – Wed, Dec 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30-second Machine 5 Up Downs 10 Box Step Ups 5 Single Dumbbell Thrusters (each) 2. Workout Prep 2 sets: 4 Wall...
Read moreCrossFit – Tue, Dec 17
Open Gym Strength and Conditioning – CrossFit Warm-up Dear Open Gym Strength Members, We want to take a moment to reinforce an important safety rule: children are not allowed on the gym floor at any time. This applies to both class times...
Read moreMayhem Affiliate Bodybuilding 12/17/2024
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, Dec 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Jump Rope 10 Ring Rows 5 Hang Power Cleans 5 Cat/Cows 10 Banded Good Morning 2. Workout Prep 3 sets: 50m Run (build...
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