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 – Wed, Dec 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second...
Read moreTeens – Tue, Dec 26
Open Gym Strength and Conditioning – Teens Warm-up 3 sets: 10 Roll and Reach 20 Banded Side Steps 10 Banded Glute Bridges -into- 3 sets: 30 Single Unders 5 Back Squats (empty bar-build in weight) 20-second Knee Plank Back Squat (Back Squat...
Read moreMayhem Affiliate Bodybuilding 12/26/2023
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, Dec 25
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Aparts 10 Banded Curls 10 PVC Pass Throughs -into- 3 sets: :30 sec Bike Erg 5 Step Back Lunges (each leg) 5 Up-Downs 3 Hang DB Snatches (each side) 3 Inch Worms...
Read moreCrossFit – Mon, Dec 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Curls 10 PVC Pass Throughs -into- 3 sets: :30 sec Bike 5 Step Back Lunges (each leg) 5 Up-Downs 3...
Read moreMayhem Affiliate Bodybuilding 12/25/2023
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 moreCrossFit – Sun, Dec 24
Open Gym Strength and Conditioning – CrossFit Workout Option 1 O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG...
Read moreMayhem Affiliate Bodybuilding 12/23/2023
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 moreCrossFit – Sat, Dec 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side)...
Read moreCrossFit – Sat, Dec 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms...
Read moreCrossFit – Fri, Dec 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side)...
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