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...
Read moreCrossFit – Mon, Nov 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 3 sets 10 Alternating Box Step Ups 30-second Knee Plank 3 Inch Worms 2. Workout Prep Get set up relatively quickly...
Read moreCrossFit – Mon, Nov 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 3 sets 10 Alternating Box Step Ups 30-second Knee Plank 3 Inch Worms 2. Workout Prep Get set up relatively quickly...
Read moreCrossFit – Mon, Nov 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 3 sets 10 Alternating Box Step Ups 30-second Knee Plank 3 Inch Worms 2. Workout Prep Get set up relatively quickly...
Read moreCrossFit – Mon, Nov 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 3 sets 10 Alternating Box Step Ups 30-second Knee Plank 3 Inch Worms 2. Workout Prep Get set up relatively quickly...
Read moreCrossFit – Mon, Nov 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 3 sets 10 Alternating Box Step Ups 30-second Knee Plank 3 Inch Worms 2. Workout Prep Get set up relatively quickly...
Read moreCrossFit – Mon, Nov 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 3 sets 10 Alternating Box Step Ups 30-second Knee Plank 3 Inch Worms 2. Workout Prep Get set up relatively quickly...
Read moreCrossFit – Sun, Nov 10
Open Gym Strength and Conditioning – CrossFit Workout Option 1 The Waterboy (Distance) Freedom (RX’d) 20 sets 30-seconds Max Distance Machine 30-second Rest Independence No Change to Workout Liberty No Change to Workout No Target...
Read moreMayhem Affiliate Bodybuilding 11/9/2024
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 – Sat, Nov 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30 Single Unders 5 Kip Swings 5 Hanging Knee Raises 10 Wall Sit Single Dumbbell Strict Press (each) 10...
Read moreCrossFit – Sat, Nov 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30 Single Unders 5 Kip Swings 5 Hanging Knee Raises 10 Wall Sit Single Dumbbell Strict Press (each) 10...
Read moreCrossFit – Fri, Nov 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
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