Open Gym Strength and Conditioning – Teens Warm up 8:00 AMRAP: :30 Machine 5 Kip Swings 3 Inch Worms 5 Dynamic Squat Stretch 5 Worlds Greatest Stretch (each side) Metcon (5 Rounds for time) 5 sets: 15 Pull Ups 20 Push Ups 30 Sit Ups 40 Air...
Read moreCrossFit – Sun, May 12
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Trisha Yearwood (Time) Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) 50 Single Unders after each set Independence 21-18-15-12-9-6 Burpee to Bar 35 Single Unders after...
Read moreMayhem Affiliate Bodybuilding 5/11/2024
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 – Sat, May 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Walking Lunge Steps Arm Extended Overhead 10 Kip Swings 10 Suitcase Deadlifts (each) 10 Hang Dumbbell...
Read moreMayhem Affiliate Bodybuilding 5/10/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 10-9-8-7-6-5-4-3-2-1 Strict Chin Ups Strict Ring (OR Bar) Dips -rest 5 minutes- 10-9-8-7-6-5-4-3-2-1 Dumbbell Z Press (2×50/35) *10...
Read morePre Teens (8-12) – Fri, May 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski or Row 10 Monkey Hangs 5 Inch Worm With Push Up 10 Air Squats Skill Pull Up Practice Today we are working on form and efficiency in pull-ups. Level 1: jumping...
Read moreCrossFit – Fri, May 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alternating Dumbbell Bench Press (each) 10 Deadbugs 5 Low Box Jumps...
Read moreMayhem Affiliate Bodybuilding 5/9/2024
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 moreTeens – Thu, May 9
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Good Mornings 10 Banded Up Right Rows -into- 3 sets: 10 Roll and Reach 3 Inch Worms 5 Clean Grip High Pulls 4 High Hang Muscle Cleans 3 Hang Power Cleans 2 Power Cleans...
Read moreCrossFit – Thu, May 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 10 Banded Pass Throughs -into- 3 sets: 3 Inch Worms 5 Clean Pulls 4 Muscle Cleans 3 Hang Power Cleans 2...
Read moreCrossFit – Wed, May 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata Air Bike (8 sets) *build up to workout pace -into- 3 sets: 10 Dynamic Squat Stretch 25ft Lizard Crawl 10 Step Back Lunges 2 Broad...
Read moreMayhem Affiliate Bodybuilding 5/8/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) AMRAP 10 Minutes 10/8 Calorie Ski 10 V-Ups -rest 5 minutes- 5 Rounds 100 yard Sled Push (145/125) 20 Jumping Lunges -rest 5 minutes- AMRAP 10...
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