Open Gym Strength and Conditioning – CrossFit Workout Option 1 Tamales (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 Bench Press (155/95) Partner Holds Double Kettlebell Front Rack (2×53/2×35) (KG conv: 70/47.5 BP...
Read moreCrossFit – Sat, Sep 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Cossacks Squats 10 Banded Pass Throughs 10 RIng Row 3 Muscle Snatch (PVC-Empty Bar) 3 Snatch Push...
Read moreMayhem Affiliate Bodybuilding 9/21/2024
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 moreMayhem Affiliate Bodybuilding 9/20/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it...
Read moreCrossFit – Fri, Sep 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Single Unders 10 Alternating V-Ups 5 Inch Worms 2. Workout Prep 2 sets: 10 Double Unders 4 V-Ups 1 Wall Walk...
Read morePre Teens (8-12) – Fri, Sep 20
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge...
Read moreCrossFit – Thu, Sep 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike (build in pace) 6 Box Step Ups 3 Up Downs to Bar 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in...
Read moreTeens – Thu, Sep 19
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 30-second Air Bike (build in pace) 6 Box Step Ups 3 Up Downs to Bar Metcon (6 Rounds for time) Every 4:00 (6 Sets) 10/8 Calorie Air Bike 8 Box Jump Overs (24/20) 8 Burpee to...
Read moreMayhem Affiliate Bodybuilding 9/19/2024
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 moreMayhem Affiliate Bodybuilding 9/18/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the...
Read moreCrossFit – Wed, Sep 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 5 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 10 Roll and Reach 10 Dead bugs 5 Back Squats (build across sets) 5...
Read morePre Teens (8-12) – Wed, Sep 18
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game -into- 3 Rounds 3 Step Ups 6 Push Ups 9 Squats Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Step Ups 20 V-Ups 30’ walking Lunge * Can use a db for the step...
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