Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6:00 AMRAP 5 Russian Kettlebell Swings 10 Alternating V-ups 10 Single Leg Calf Raises (each) 10 Box Step-ups 2...
Read moreMayhem Affiliate Bodybuilding 7/8/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) Strict JT 21-15-9 Strict Handstand Push-ups Strict Ring Dips Strict Push Ups -rest 3 minutes- “Pulling” JT 21-15-9 Strict Pull Ups Feet Elevated Ring...
Read moreCrossFit – Sun, Jul 7
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Patriotism (10 Rounds for time) Freedom (RX’d) Every 1:00 (10:00) 100m Run 5 Burpee Pull Ups Independence Every 1:00 (10:00) 100m Run 3 Burpee Pull Ups Liberty Every 1:00...
Read moreCrossFit – Sat, Jul 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 5 Inch Worms 5 Cat/Cow 10 Alternating V-Ups 5 Deadlifts (empty bar- build across sets)) 10-yard Empty Sled Push 2...
Read moreMayhem Affiliate Bodybuilding 7/6/2024
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 moreMayhem Affiliate Bodybuilding 7/5/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: 7 Strict Handstand Push Up (Use a deficit if you prefer!) at RPE7 9 Single Arm Dumbbell Row (each side) (moderate) at RPE7 -Rest...
Read morePre Teens (8-12) – Fri, Jul 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 10 PVC High Pulls 10 PVC Press 10 PVC Front Squat 200m Ski Skill Knees To Elbow We are going past hanging Knee raise and trying to get the knees to the elbow Metcon (AMRAP...
Read moreCrossFit – Fri, Jul 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets 1:00 Row 5 Heel Box Ring Dips 10 Ring Rows 10 Knee Push Ups 2. Workout Prep 2 sets: 3 Ring Dips 3 Inverted Ring...
Read moreMayhem Affiliate Bodybuilding 7/4/2024
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 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 2. Workout Prep...
Read moreTeens – Thu, Jul 4
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 5 Thrusters (empty bar) 10 Ring Rows Metcon (AMRAP – Rounds and Reps) “The...
Read moreCrossFit – Wed, Jul 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
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