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...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run (build in pace) 4 Toes to Bar 2 Box Jumps (build in height) Workout...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 2:00 min Jog 5 Burpees 10 Squats Skill Front Squat – Start with a pvc, then practice by adding some weight today Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP...