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 – Sun, Jul 14
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Girl on Fire (Time) Freedom (RX’d) 5 rounds 300/250m Row 10 Devils Press (50s/35s) (KG conv: 22.5/15 DBs) Independence 5 rounds 300/250m Row 10 Devils Press (35s/25s) (KG...
Read moreMayhem Affiliate Bodybuilding 7/13/2024
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, Jul 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 2 Zombie Rope Climbs 10-second Handstand Hold 5 Pike Push Ups 100m Jog 2. Workout Prep 2 sets (with team...
Read morePre Teens (8-12) – Fri, Jul 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 100m Run (Faster each Round) 10 PVC Press 10 Sit Ups 10 Jump Squats Skill Handstand Shoulder Taps *Perform on the wall, scale to plank shoulder taps Metcon (AMRAP –...
Read moreCrossFit – Fri, Jul 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Cossack Squats 10 Banded Pass Throughs 10 Banded Strict Press -into- 8:00 AMRAP 5 Kip Swings 5 Hang Muscle Snatch (empty bar) 5...
Read moreMayhem Affiliate Bodybuilding 7/12/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 8 sets (1 set every 2 minutes) 10 Strict Press (95/65) (aiming for unbroken each set) 200m Row -rest until 20 minutes- 4 sets: 12 Barbell...
Read moreCrossFit – Thu, Jul 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Row -into- 6:00 AMAP 3 Inch Worms 10 Banded Pass Throughs 10 Deadbugs 5 Shoulder Press (empty bar) 2. Strength Build up to a Heavy...
Read moreTeens – Thu, Jul 11
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row -into- 3 sets: 3 Inch Worms 10 Banded Pass Throughs 10 Deadbugs 5 Shoulder Press (empty bar) Shoulder Press (Build up to a Heavy Shoulder Press 10-12 minutes) Metcon (3 Rounds for...
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 morePre Teens (8-12) – Wed, Jul 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 Kip Swings 10 Push Ups 15 Punter Kicks Metcon (Time) For time: 15 Burpee Box Jump Overs 30/25 Cal Air Bike 30 Sit Ups 15 Pull Ups 30 Sit Ups 30/25 Cal Air...
Read moreCrossFit – Wed, Jul 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 30-second Single Unders 5 Bird Dogs (each side) 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: 3 Burpee...
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