Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Row (:30 easy, :20 mod, :10 fast) -into- 3 sets 5 Bench Press (empty bar- build across sets) 10 Step Back Lunges 2 Zombie Rope...
Read morePre Teens (8-12) – Wed, Jan 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Tabata Row (8 sets) Skill Plank Shoulder Taps Jumping Barbell squats Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 20 Plank Shoulder Taps 10 Barbell or PVC Jump Squats 100M...
Read moreMayhem Affiliate Bodybuilding 1/17/2024
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 moreCrossFit – Tue, Jan 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets 5 Kip Swings 1 Wall Walk + 10 Shoulder Taps 5 Back Squats (empty bar...
Read moreTeens – Tue, Jan 16
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets 5 Kip Swings 1 Wall Walk + 10 Shoulder Taps 5 Back Squats (empty bar- build across sets) Back Squat (5 Back Squat x 5...
Read moreMayhem Affiliate Bodybuilding 1/16/2024
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 moreMayhem Affiliate Bodybuilding 1/15/2024
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, Jan 15
Open Gym Strength and Conditioning – Teens Warm-up 2 sets 10 Banded Fire Hydrants (each) 10 Banded Kick Backs (each) 10 Banded Glute Bridges -into- 6:00 AMRAP 30-second Air Bike (build up in pace) 5 Deadlifts (empty bar- build across sets)...
Read moreCrossFit – Mon, Jan 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Fire Hydrants (each) 10 Banded Kick Backs (each) 10 Banded Glute Bridges -into- 6:00 AMRAP 30-second Air Bike (build up...
Read moreCrossFit – Sun, Jan 14
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Miami River (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit...
Read moreMayhem Affiliate Bodybuilding 1/13/2024
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 moreCrossFit – Sat, Jan 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring...
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