Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 400m jog (or 500m Row or 30/24 cal Bike) into 3 Rounds 5 push ups 10 jump squats 20 jump rope singles Skill Jump rope and dips Metcon (Time) 21-15-9 Dips (between two boxes or...
Read moreMayhem Affiliate Bodybuilding 10/8/2024
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 moreTeens – Tue, Oct 8
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Air Bike 3:00 Run -into- 2 Sets: 5/4 Calorie Air Bike (build in pace) 50m Run (build in pace) 10 Walking Lunge Steps Metcon (8...
Read moreCrossFit – Tue, Oct 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike 3:00 Run -into- 2 Sets: 5/4 Calorie Air Bike (build in pace) 50m Run (build in pace) 10 Walking Lunge Steps 5 Pike Push Ups...
Read moreMayhem Affiliate Bodybuilding 10/7/2024
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 moreTeens – Mon, Oct 7
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 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 – Mon, Oct 7
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, Oct 6
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Let’s Make a Deal (Time) Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Push Ups Independence For Time: 1200m Run -Every 1:00, including...
Read moreCrossFit – Sat, Oct 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 1:00 Row 5 Inchworm 5 Roll and Reach 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: With partner...
Read moreMayhem Affiliate Bodybuilding 9/28/2024
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 morePre Teens (8-12) – Fri, Oct 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Warm Up: 3 Rounds 150m Ski or Row 10 Push Ups 10 Punter Kicks (total) 10 Russian Twist (L+R=1) Skill Wall Walks Metcon (AMRAP – Reps) Teams of 2 5 Rounds Each 10 Cal Ski or...
Read moreCrossFit – Fri, Oct 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 45-second Row 5 Pike Push Ups 5 Single Arm Ring Rows (each) 10 Box Step Ups (low) 2...
Read more