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 moreCrossFit – Fri, Aug 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Kip Swings 10 Ring Rows 10 Banded Pass Throughs 5 Muscle Snatch (PVC- empty bar) 5 Snatch Push Press...
Read moreMayhem Affiliate Bodybuilding 8/30/2024
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 morePre Teens (8-12) – Fri, Aug 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 1:00 Row 5 Ring Rows 10 Alternating V-Ups 20 Plate Hops Skill Single Unders Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 9 Jumping Pull Ups 15 Sit Ups 21 Single...
Read moreMayhem Affiliate Bodybuilding 8/29/2024
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, Aug 29
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 1:00 MAchine 10 Roll and Reach 10 Bird Dogs 3 Deadlifts (empty bar – build across sets) 5 Sumo Deadlift High Pull (kettlebell) 5 Pike Push Ups Deadlift (Deadlift for load...
Read moreMayhem Affiliate Bodybuilding 8/28/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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...
Read morePre Teens (8-12) – Wed, Aug 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 frames Wall Ball Bowling -1 Burpee for every pin left standing Skill Box Jumps (landing softly) Metcon (Time) 1-3-5-7-9-11-13-15 Dumbbell Push Press Box Jumps
Read moreTeens – Tue, Aug 27
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar) 3 Hang...
Read moreMayhem Affiliate Bodybuilding 8/27/2024
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 – Mon, Aug 26
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row (increase pacing every 1:00) -into- 4:00 AMRAP 6 Box Step Ups 5 Single Arm Dumbbell Shoulder Press (each) 5 Up Downs Metcon (AMRAP – Rounds and Reps) 4 sets: 3:00 AMRAP 10/8...
Read moreMayhem Affiliate Bodybuilding 8/26/2024
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...
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