Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) AMRAP 15 Minutes moving at moderate pace: 150ft Double Dumbbell (or Kettlebell) Farmers Carry (2×70/50) 20 Push Press (95/65) 250m...
Read moreCrossFit – Thu, Jun 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Alternating V-Ups 5 Up Downs 3 Inch Worms 5 Cat/Cows 2. Workout Prep 4 V-Ups 4 Burpee to Bar 4 V-Ups 3 Burpees to 12in...
Read moreTeens – Thu, Jun 27
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Alternating V-Ups 5 Up Downs 3 Inch Worms 5 Cat/Cows Metcon (3 Rounds for reps) 3:00 AMRAP 25 V-Ups (Or GHD’s) Max Burpees -Rest 2:00- 3:00 AMRAP 25 V-Ups (Or GHD’s) Max...
Read moreMayhem Affiliate Bodybuilding 6/27/2024
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs) Monostructural (Time) 50-35-20 (40-28-16 Women’s...
Read morePre Teens (8-12) – Wed, Jun 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 rounds 10 Pass Throughs 5 Burpees 5 Step Ups 100m Ski Skill Power Snatch Metcon (Time) 4 Rounds 10 Power Snatch 12 Burpee box jumps
Read moreCrossFit – Wed, Jun 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike (build in pace) 5 Worlds Greatest Stretch (each) 5 Front Squats (empty bar) 3 Low Box Jumps 1 Zombie Rope...
Read moreMayhem Affiliate Bodybuilding 6/26/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) Every Minute (21 Minutes) 7 Rounds Minute 1: 10-15 Heels Elevated Goblet Squat (50/35) Minute 2: 8-12 Medicine Ball GHD Sit Ups (20/14) Minute...
Read moreTeens – Tue, Jun 25
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 30-second Row (build in pace) 10-second Handstand Hold Hold 5 Shoulder Press (empty bar) 5 Seated Banded Lat Pull Downs 5 Step Back Lunges...
Read moreMayhem Affiliate Bodybuilding 6/25/2024
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 – Tue, Jun 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 30-second Row (build in pace) 10-second Handstand Hold Hold 5 Shoulder Press (empty...
Read moreTeens – Mon, Jun 24
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 8::00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats Metcon (Time) 4 Rounds 75 Double Unders 15 Toes to...
Read moreCrossFit – Mon, Jun 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats...
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