Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game Into 2 sets 10 PVC Shoulder Press 5 Sit ups 10 Air Squats Skill Pull Up Practice Today we are working on form and efficiency in pull-ups. Level 1: jumping pull-ups or...
Read moreTeens – Tue, May 14
Open Gym Strength and Conditioning – Teens Warm up 8:00 AMRAP :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate 10 Heel to Toe Rocks :30 Jump Rope Metcon (Time) 36-24-16 Calorie Air Bike Burpees to Plate (Women’s...
Read moreMayhem Affiliate Bodybuilding 5/14/2024
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 of...
Read moreCrossFit – Tue, May 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate :30 Jump Rope 2. Workout Prep 2 sets: 5/4 Calorie Air...
Read moreMayhem Affiliate Bodybuilding 5/13/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 2 sets: 8-7-6-5-4-3-2-1 Dumbbell Deficit Push Ups (2×50/35) Bent Over Dumbbell Row (50/35) -Rest 1:1- 8-7-6-5-4-3-2-1 Strict Pull Ups Dumbbell...
Read moreCrossFit – Mon, May 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP: :30 Machine 5 Kip Swings 3 Inch Worms 5 Dynamic Squat Stretch 5 Worlds Greatest Stretch (each side) 2. Workout Prep 1 set: 3...
Read moreTeens – Mon, May 13
Open Gym Strength and Conditioning – Teens Warm up 8:00 AMRAP: :30 Machine 5 Kip Swings 3 Inch Worms 5 Dynamic Squat Stretch 5 Worlds Greatest Stretch (each side) Metcon (5 Rounds for time) 5 sets: 15 Pull Ups 20 Push Ups 30 Sit Ups 40 Air...
Read moreCrossFit – Sun, May 12
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Trisha Yearwood (Time) Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) 50 Single Unders after each set Independence 21-18-15-12-9-6 Burpee to Bar 35 Single Unders after...
Read moreMayhem Affiliate Bodybuilding 5/11/2024
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 of...
Read moreCrossFit – Sat, May 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Walking Lunge Steps Arm Extended Overhead 10 Kip Swings 10 Suitcase Deadlifts (each) 10 Hang Dumbbell...
Read moreMayhem Affiliate Bodybuilding 5/10/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 10-9-8-7-6-5-4-3-2-1 Strict Chin Ups Strict Ring (OR Bar) Dips -rest 5 minutes- 10-9-8-7-6-5-4-3-2-1 Dumbbell Z Press (2×50/35) *10...
Read morePre Teens (8-12) – Fri, May 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski or Row 10 Monkey Hangs 5 Inch Worm With Push Up 10 Air Squats Skill Pull Up Practice Today we are working on form and efficiency in pull-ups. Level 1: jumping...
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