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, Oct 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Jump Rope (practice) 10 Ring Rows 5 Kip Swings 5 Turkish Sit Ups (each) 2...
Read moreTeens – Thu, Oct 17
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmtery or Banded 7’s -into- 8:00 AMRAP 30-second Jump Rope (practice) 10 Ring Rows 5 Turkish Sit Ups (each) Metcon (6 Rounds for reps) 6 sets 1:30 AMRAP 35 Crossovers (Or 75...
Read moreMayhem Affiliate Bodybuilding 10/16/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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...
Read moreCrossFit – Wed, Oct 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 10 Dynamic Air Squats -into- 8:00 AMRAP 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10...
Read morePre Teens (8-12) – Wed, Oct 16
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...
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