Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench...
Read moreTeens – Thu, Nov 16
Open Gym Strength and Conditioning – Teens Warm-up Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench (each) 5 Push Ups Deadlift (5 Deadlifts x 5 sets @70%...
Read moreMayhem Affiliate 11/16/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench...
Read moreMayhem Affiliate Bodybuilding 11/15/2023
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 11/15/2023
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, Nov 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game x2 (1:00 between) Skill Agility Ladders! (10 minutes) Metcon (Time) Run 400M 25 Double Unders/ 50 Singles 40 Situps 30 Squats 20 Push Ups 10 Box Jumps Run 400M
Read moreMayhem Affiliate Bodybuilding 10/31/2023
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 11/14/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 60-second Air Bike (30 easy, 20 mod, 10 fast) 10-second Handstand Hold 3 Inch Worms 10 Deadbugs 2. Workout Prep 2 sets: 5/4...
Read moreTeens – Tue, Nov 14
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 60-second Air Bike (30 easy, 20 mod, 10 fast) 10-second Handstand Hold 3 Inch Worms 10 Deadbugs Metcon (5 Rounds for time) 5 Sets: 10/8 Calorie Air Bike 3 Wall Walks 10/8...
Read moreMayhem Affiliate Bodybuilding 11/13/2023
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, Nov 13
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC OVHS -into- 6 min AMRAP 2x50ft Shuttle run 10 Ring Rows 3 Snatch Push press +3 Overhead Squat (empty bar) Snatch Push Press + OHD...
Read moreMayhem Affiliate 11/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC Overhead Squats -into- 6 min AMRAP 2x50ft Shuttle run 10 Ring Rows 3 Snatch...
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