Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 400m Run -into- 3 Sets 5 Ring Rows 5 Push Ups 10 Squats Metcon (AMRAP – Rounds and Reps) Murph Prep 4 Min AMRAP 100m Run 5 Pull Ups -Rest 2:00- 4 Min AMRAP 100m Run 8 Push...
Read moreTeens – Tue, May 21
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 10 Heel to Toe Rocks :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) Metcon (Time) AMRAP 2:00 35 Double Unders 15ft Handstand...
Read moreMayhem Affiliate Bodybuilding 5/21/2024
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, May 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Toe Touch Stretch :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) 2...
Read moreMayhem Affiliate Bodybuilding 5/20/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 5 sets: 10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15...
Read moreCrossFit – Mon, May 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 30 Single Unders 10 Cossack Squats -into- 3 sets: 5 Inch Worms 2x50ft Shuttle Runs 3 Front Squats (empty bar – build across...
Read moreTeens – Mon, May 20
Open Gym Strength and Conditioning – Teens Warm-up 2 sets 30 Single Unders 10 Cossack Squats -into- 3 sets: 5 Inch Worms 2x50ft Shuttle Runs 3 Front Squats (empty bar – build across sets) 5 Up downs Front Squat (10-12 minutes to...
Read moreCrossFit – Sun, May 19
Open Gym Strength and Conditioning – CrossFit Workout Option 1 “Take the stairs. Hate the stairs. SO MANY STAIRS” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s)...
Read moreCrossFit – Sat, May 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 150m Row 5 Wall Balls (focus on breathing and cycling arms) 3 Step-ups (each side) 3 Devil’s Press (lightweight –...
Read moreMayhem Affiliate Bodybuilding 5/18/2024
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 – Fri, May 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First...
Read moreMayhem Affiliate Bodybuilding 5/17/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: Minute 1: 5-10 Strict Ring Dips Minute 2: 1-2 Legless Rope Climb (or 4-8 Strict Pull Ups) Minute 3: Max Rep Shoulder Press (empty...
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