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 – Mon, Aug 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- Hip Halo -into- 7:00 AMRAP 6 Deadbugs 3 Inch Worms 3 Muscle Cleans 3 Back Squats 3 Squat Cleans 2. Strength Back Squat...
Read moreTeens – Mon, Aug 5
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Bike -into- Hip Halo -into- 7:00 AMRAP 6 Deadbugs 3 Inch Worms 3 Muscle Cleans 3 Back Squats 3 Squat Cleans Back Squat (Back Squat for load: 10 reps @ 60% 3 reps @ 70% 3 reps @...
Read moreMayhem Affiliate Bodybuilding 8/5/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (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 ONLY...
Read moreCrossFit – Sun, Aug 4
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Nurse (16 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Independence Every minute (16:00) 175/150m Row Liberty Every minute (16:00) 150/125m Row Target...
Read moreCrossFit – Sat, Aug 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine: -into- 10:00 AMRAP 100m Run 10 Suitcase Deadlifts 5 Dumbbell Snatch (each) 10-Second Handstand Hold 5 Hanging Knee Raises...
Read moreMayhem Affiliate Bodybuilding 8/3/2024
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 morePre Teens (8-12) – Fri, Aug 2
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 100m Run (each round should be faster) 10 Punter Kicks 10 Butt Kickers 10 Lunge with Twist * Sub 5 shuttle runs if needed where each rep is 25 feet down + 25 feet back...
Read moreCrossFit – Fri, Aug 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 30-second Row 10 Cossacks 5 Pike Push Ups 10 Box Step Ups 3 Back Squats (Build in weight) 2. Strength...
Read moreMayhem Affiliate Bodybuilding 8/2/2024
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 moreTeens – Thu, Aug 1
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 GHDs (or V-Ups) 10 Ring Rows Metcon (Time) For time: 25 Wall Ball (20/14) 40 Box Jump overs (24/20) 25 Wall Ball...
Read moreCrossFit – Thu, Aug 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 GHDs (or V-Ups) 10 Ring Rows 2. Workout Prep 2 sets: 5 Wall...
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