Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 10 V-Ups 10 Supinated Ring Rows 10 Single Arm Dumbbell Bench (each) 30-second Ski (Or Row) 2. Workout Prep 2...
Read morePre Teens (8-12) – Fri, Jul 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski or Row 10 PVC Power Snatch 5 Push Ups Skill Rope Climbs Metcon (Checkmark) Every Minute (12:00) Min 1: 3-5 Power Snatch Min 2: 5 Dumbbell Z -Press Min 3: 10 Leg...
Read moreMayhem Affiliate Bodybuilding 7/11/2024
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 moreCrossFit – Thu, Jul 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 7:00 AMRAP 10 Walking Lunge Steps 10 Cossack Squats 5 Med Ball Clean (practice-light weight) 2. Workout Prep 2 sets...
Read moreTeens – Thu, Jul 18
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 7:00 AMRAP 10 Walkign Lunge Steps 10 Cossack Squats 5 Med Ball Clean (practice-light weight) Metcon (Time) 100ft Wall Ball Lunge (14/10) 40 Hang Wall Ball Cleans (14/10)...
Read moreMayhem Affiliate Bodybuilding 7/10/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) Every Minute (21 Minutes) 7 Rounds Minute 1: 10 Back Squats (at 65-70% of 1RM) Minute 2: 20 yard Sled Push (Heavy) Minute 3: 20 Russian...
Read moreCrossFit – Wed, Jul 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Snatch Deadlifts (empty bar) 5 High Hang Muscle Snatch (empty bar) 5 Power Snatches (empty bar) 100m Jog...
Read morePre Teens (8-12) – Wed, Jul 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 1:00 Bike 6 Inch Worms with Push Up 12 Squats 6 PVC Behind the neck press Skill Barbell Snatch: We are working on our Power Snatch Today. PVC—->Barbell Keeping the...
Read moreMayhem Affiliate Bodybuilding 7/9/2024
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, Jul 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike (:30 easy, :20 mod, :10 fast) -into- 5:00 AMRAP 10 Single Leg Calf Raises (each) 4 Box Step Ups 5 Sit Ups 2. Workout Prep 2...
Read moreTeens – Tue, Jul 16
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Air Bike (:30 easy, :20 mod, :10 fast) -into- 5:00 AMRAP 10 Single Leg Calf Raises (each) 4 Box Step Ups 5 Sit Ups Metcon (Calories) 12:00 AMRAP Max Air Bike Calories -Every 2:00...
Read moreCrossFit – Mon, Jul 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 3 Front Squats 4 Up Downs Over Bar 5 Kip Swings 10 Ring Rows 2. Workout Prep 3 sets: 2 Front Squats...
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