Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 7:00 AMRAP 5 Hanging Knee Raises 5 Hand Release Push Ups (knees) 10 Dynamic Squat Stretches 3 Tempo Front Squats (empty...
Read morePre Teens (8-12) – Wed, Jun 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Agility Course (8-10 AMRAP) Agility Ladder- Sideways Lateral Parallette Hops (Right foot leading) Zig Zag Side Shuffles through cones Lateral Parallette Hops (Left food leading)...
Read moreTeens – Tue, Jun 18
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second Air Bike 10 Box Step Ups Metcon (5 Rounds for time) 5 sets: 1:1 35 Double Unders 12/10 Air Bike 10 Box Jump Overs (24/20)
Read moreMayhem Affiliate Bodybuilding 6/18/2024
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 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second Air Bike 10 Box Step Ups 2. Workout Prep 2 sets: 10 Double Unders 5/4 Calorie Air...
Read moreTeens – Mon, Jun 17
Open Gym Strength and Conditioning – Teens Warm-up 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 High Hang Clean + 3x Hang Clean + 3x Clean (PVC or...
Read moreMayhem Affiliate Bodybuilding 6/17/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) AMRAP 4 Minutes 8 Feet Elevated Ring (or Bar) Rows 12 Incline Bench Press (135/95) -rest 1 minute- AMRAP 4 Minutes 8 Strict Chin Ups 12 Deficit Push...
Read moreCrossFit – Mon, Jun 17
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...
Read moreCrossFit – Sun, Jun 16
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Cleveland Cavaliers (8 Rounds for time) Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 12/10 Calorie Row 10 Burpee over Rower Independence 8 Sets (1 Set every 2 Minutes)...
Read moreCrossFit – Sat, Jun 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP :30 Jump Rope 10 Skater Side Jumps 10-second Handstand Hold 5 Inch Worms 2. Workout Prep -with partner...
Read moreMayhem Affiliate Bodybuilding 6/15/2024
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 morePre Teens (8-12) – Fri, Jun 14
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 PVC Good Mornings 5 Kip Swings 5 PVC Deadlifts Skill Kettlebell Swings and Jumping Pull-ups Metcon (Time) “Lil’ Helen” 3 rounds 200m Run (or...
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