Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 10 PVC High Pulls 10 PVC Press 10 PVC Front Squat 200m Ski Skill Knees To Elbow We are going past hanging Knee raise and trying to get the knees to the elbow Metcon (AMRAP...
Read moreCrossFit – Fri, Jul 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets 1:00 Row 5 Heel Box Ring Dips 10 Ring Rows 10 Knee Push Ups 2. Workout Prep 2 sets: 3 Ring Dips 3 Inverted Ring...
Read moreMayhem Affiliate Bodybuilding 7/4/2024
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 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 2. Workout Prep...
Read moreTeens – Thu, Jul 4
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 5 Thrusters (empty bar) 10 Ring Rows Metcon (AMRAP – Rounds and Reps) “The...
Read moreCrossFit – Wed, Jul 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read morePre Teens (8-12) – Wed, Jul 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game x2 (rower) Skill Core Work 3 Sets of the following Circuit( 2 Min Rest between Sets) 10 Hanging Knee Raises Toes to Post( Lay on Back bring legs up and towards post of...
Read moreMayhem Affiliate Bodybuilding 7/3/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 8 sets: (at moderate pace) 10/8 Calorie Ski 10 GHD Sit Ups 10/8 Calorie Ski 10 V-Ups -rest 1:1 b/t sets- -straight into- 8 sets: (at moderate...
Read moreCrossFit – Tue, Jul 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets (PVC to Empty Bar) 5 Snatch Grip Deadlift 5 High Hang Snatch 5 Muscle Snatch 5 Power Snatch 5 Shoulder Press 5...
Read moreMayhem Affiliate Bodybuilding 7/2/2024
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 – Mon, Jul 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets 30-second Row 5 Front Squats (Build in weight) 2 Broad Jumps + Vertical Jump (Build in distance) 30-second...
Read moreTeens – Mon, Jul 1
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 3 sets 30-second Row 3 Wall Ball Squats 3 Wall Ball Push Press 3 Wall Balls 5 Front Squats (Build in weight) 1 Broad Jump (Build in distance) 30-second Single Unders...
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