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...
Read moreMayhem Affiliate Bodybuilding 7/10/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10-9-8-7-6-5-4-3-2-1 (at moderate pace) Dumbbell Deadlift (2x70s/50) Dumbbell Front Squat (2x70s/50) *Superset each movement -rest 90 seconds...
Read moreTeens – Tue, Jul 9
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang...
Read moreCrossFit – Tue, Jul 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
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 moreTeens – Mon, Jul 8
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm up -into- 6:00 AMRAP 5 Russian Kettlebell Swings 10 Alternating V-ups 10 Single Leg Calf Raises (each) 10 Box Step-ups Front Squat Build up to a Heavy Front Squat 10-12...
Read moreCrossFit – Mon, Jul 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6:00 AMRAP 5 Russian Kettlebell Swings 10 Alternating V-ups 10 Single Leg Calf Raises (each) 10 Box Step-ups 2...
Read moreMayhem Affiliate Bodybuilding 7/8/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) Strict JT 21-15-9 Strict Handstand Push-ups Strict Ring Dips Strict Push Ups -rest 3 minutes- “Pulling” JT 21-15-9 Strict Pull Ups Feet Elevated Ring...
Read moreCrossFit – Sun, Jul 7
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Patriotism (10 Rounds for time) Freedom (RX’d) Every 1:00 (10:00) 100m Run 5 Burpee Pull Ups Independence Every 1:00 (10:00) 100m Run 3 Burpee Pull Ups Liberty Every 1:00...
Read moreCrossFit – Sat, Jul 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 5 Inch Worms 5 Cat/Cow 10 Alternating V-Ups 5 Deadlifts (empty bar- build across sets)) 10-yard Empty Sled Push 2...
Read moreMayhem Affiliate Bodybuilding 7/6/2024
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 7/5/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: 7 Strict Handstand Push Up (Use a deficit if you prefer!) at RPE7 9 Single Arm Dumbbell Row (each side) (moderate) at RPE7 -Rest...
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