Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 1:00 Machine of Choice 10 Jump Lunges 10 Push Ups 10 Sit Ups Metcon (5 Rounds for reps) 5 sets: 2:00 AMRAP 8x50ft Shuttle Runs …into… Max Burpee -rest 2:00 between...
Read moreMayhem Affiliate Bodybuilding 10/15/2024
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...
Read moreCrossFit – Tue, Oct 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Alternating V-Ups 25ft Bear Crawl 4 Burpees 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in...
Read moreTeens – Tue, Oct 15
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 45-second Air Bike 10 Alternating V-Ups 25ft Bear Brawl 4 Burpees Metcon (AMRAP – Reps) 20:00 AMRAP 50/40 Calorie Air Bike (Or 2000m Bike Erg) 30 GHD Sit Ups (V-Ups) 30ft...
Read moreCrossFit – Mon, Oct 14
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) strength Deadlift (6 sets x 6 Deadlifts (75%)...
Read moreTeens – Mon, Oct 14
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) Deadlift (6 sets x 6 Deadlifts (75%) -Complete a set every...
Read moreMayhem Affiliate Bodybuilding 10/14/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (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 ONLY...
Read moreCrossFit – Sun, Oct 13
Open Gym Strength and Conditioning – CrossFit Workout Option 1 The Law of the Jungle (Calories) Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike and pedal slowly until the next 2:00. *Scored by...
Read moreCrossFit – Sat, Oct 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 2x50ft Shuttle Run 10 Alternating V-ups 10 Box Step Ups 30 second Ski (Or Row) 3 inchworms 30 Single...
Read moreMayhem Affiliate Bodybuilding 10/12/2024
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 10/11/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (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...
Read morePre Teens (8-12) – Fri, Oct 11
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game or Row for 4:00 3 Rounds: :30 Jog 5 World’s Greatest Stretch (each side) 5 Air Squats 5 Burpees Skill Back Squats We are going to use some weight and practice our...
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