Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game x2 (rower) Skill Core Work 3 Sets of the following Circuit( 2 Min Rest between Sets) 10 Hanging Knee Raises Toes to Post( Lay on Back bring legs up and towards post of...
Read moreMayhem Affiliate Bodybuilding 7/3/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 8 sets: (at moderate pace) 10/8 Calorie Ski 10 GHD Sit Ups 10/8 Calorie Ski 10 V-Ups -rest 1:1 b/t sets- -straight into- 8 sets: (at moderate...
Read moreCrossFit – Tue, Jul 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets (PVC to Empty Bar) 5 Snatch Grip Deadlift 5 High Hang Snatch 5 Muscle Snatch 5 Power Snatch 5 Shoulder Press 5...
Read moreMayhem Affiliate Bodybuilding 7/2/2024
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 – Mon, Jul 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets 30-second Row 5 Front Squats (Build in weight) 2 Broad Jumps + Vertical Jump (Build in distance) 30-second...
Read moreTeens – Mon, Jul 1
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 3 sets 30-second Row 3 Wall Ball Squats 3 Wall Ball Push Press 3 Wall Balls 5 Front Squats (Build in weight) 1 Broad Jump (Build in distance) 30-second Single Unders...
Read moreMayhem Affiliate Bodybuilding 7/1/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) 10 Rounds 1:00 Bike Erg 10 Strict Chin Ups 1:00 Ski 10 Dumbbell Bench Press (2×70/50) 4 sets: 7 Tempo Single Arm Dumbbell Rows at RPE8 (2:1:X:0)...
Read moreCrossFit – Sun, Jun 30
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Squirrel! (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 200m Run 10 Strict Handstand Push Ups Independence 15:00 AMRAP 200m Run 10 Handstand Push Ups Liberty...
Read moreCrossFit – Sat, Jun 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 5 Ring Rows 5 Toe Assist Ring Muscle Up Transition 5 Double Dumbbell Deadlifts 10 Walking Lunge Steps 2...
Read moreMayhem Affiliate Bodybuilding 6/29/2024
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 of...
Read moreCrossFit – Fri, Jun 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read morePre Teens (8-12) – Fri, Jun 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 min AMRAP 30-second row 5 lunges 5 squats/DB 10 sit-ups Skill Rope Climbs Metcon (Time) 600m Row -Rest 2:00 Then- 5 Rounds 40′ farmers walking lunge 20 sit-ups
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