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 moreTeens – Thu, Oct 3
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) Deadlift (6 sets x 2 Deadlifts (75%) -Complete a set every 1:30-)...
Read moreCrossFit – Thu, Oct 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 6...
Read moreMayhem Affiliate Bodybuilding 9/26/2024
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 morePre Teens (8-12) – Wed, Oct 2
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Sets 200M Jog then 30 seconds each of: Frog Jumps Push Ups Opposite Knee to Elbow Raises Skill Max Sit-ups in One Minute Rest 1 Min, Repeat Metcon (AMRAP – Rounds and...
Read moreMayhem Affiliate Bodybuilding 9/24/2024
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 1
Open Gym Strength and Conditioning – Teens Warm-up 4 sets: 30-second Row 30-second Air Bike 30-second Jump Rope Metcon (3 Rounds for time) 2 Rounds 18/14 Calorie Row 18/14 Calorie Air Bike -rest 1:1- 2 Rounds 12/10 Calorie Row 12/10 Calorie...
Read moreCrossFit – Tue, Oct 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 30-second Row 30-second Air Bike 30-second Jump Rope 5 Push ups 2. Workout Prep 3 sets: 5/4 Calorie Row 5/4 Calorie Air Bike...
Read moreMayhem Affiliate Bodybuilding 9/23/2024
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, Sep 30
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build in weight) Back Squat (6 sets x 2 Back Squats (75%)...
Read moreCrossFit – Mon, Sep 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build in...
Read moreCrossFit – Sun, Sep 29
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Name that Tune (Time) Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups (Or V-Ups) Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser (Or V-Ups)...
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