Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 100m Ski or Row 5 Sit Ups 10 Line Hops (Over and Back=1) 5 Step Ups Skill Toes to Ring Practice Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Toes to Bar/Hanging...
Read moreTeens – Thu, May 16
Open Gym Strength and Conditioning – Teens Warm up 3:00 Machine -into- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Metcon (3 Rounds for time) 3 sets: 3 Rounds 10 Bench Press (95/65) 20 Bent Over Banded...
Read moreCrossFit – Thu, May 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 5 Single Arm Ring Rows (each) 2...
Read moreMayhem Affiliate Bodybuilding 5/16/2024
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 moreMayhem Affiliate Bodybuilding 5/15/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 5 sets 15 GHD Sit Ups 30 yard Sled Push (180/135) -Rest 3:00- 5 sets 15 Toes to Bar 20 yard Sled Push (225/180) -rest 3:00- 5 sets 15 Russian...
Read moreCrossFit – Wed, May 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (30-seconds Moderate/30-seconds Slow) -into- Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty...
Read morePre Teens (8-12) – Wed, May 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game Into 2 sets 10 PVC Shoulder Press 5 Sit ups 10 Air Squats Skill Pull Up Practice Today we are working on form and efficiency in pull-ups. Level 1: jumping pull-ups or...
Read moreTeens – Tue, May 14
Open Gym Strength and Conditioning – Teens Warm up 8:00 AMRAP :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate 10 Heel to Toe Rocks :30 Jump Rope Metcon (Time) 36-24-16 Calorie Air Bike Burpees to Plate (Women’s...
Read moreMayhem Affiliate Bodybuilding 5/14/2024
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 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate :30 Jump Rope 2. Workout Prep 2 sets: 5/4 Calorie Air...
Read moreMayhem Affiliate Bodybuilding 5/13/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 2 sets: 8-7-6-5-4-3-2-1 Dumbbell Deficit Push Ups (2×50/35) Bent Over Dumbbell Row (50/35) -Rest 1:1- 8-7-6-5-4-3-2-1 Strict Pull Ups Dumbbell...
Read moreCrossFit – Mon, May 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP: :30 Machine 5 Kip Swings 3 Inch Worms 5 Dynamic Squat Stretch 5 Worlds Greatest Stretch (each side) 2. Workout Prep 1 set: 3...
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