Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2:00 Min Air Bike 5 Minute AMRAP 10 PVC Behind the Neck Press 5 Monkey Hangs 10 Jump Squats 10 PVC Push Press Skill Rope Climbs Working on Foot placement Metcon (AMRAP –...
Read moreCrossFit – Fri, Jul 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-seconds Jump Rope 5 Inch Worms 5 Snatch Deadlifts (PVC to Empty Bar) 4 Muscle Snatch(PVC to Empty Bar) 3...
Read moreMayhem Affiliate Bodybuilding 7/26/2024
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, Jul 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation -Hip halo activation- -Crossover symmetry- into 500 meter easy row -then- 3 sets 15 Barbell RDL’s 15 Barbell back squats 15 Barbell...
Read moreCrossFit – Fri, Jul 26
Open Gym Strength and Conditioning – CrossFit Warm-up Banded 7’s -into- AMRAP 8 30 seconds jump rope 5 snatch deadlifts 4 muscle snatches 3 high hang power snatch 2 power snatch ***for all BB lifts start with PVC and move to barbell...
Read moreMayhem Affiliate Bodybuilding 7/25/2024
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 moreTeens – Thu, Jul 25
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Dumbbell Hang Power Cleans (light) 10 Walking Lunge steps Metcon (5 Rounds for time) 5 sets 15 GHD’s (Or V-Ups) 15 Dumbbell Hang Power...
Read moreCrossFit – Thu, Jul 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Dumbbell Hang Power Cleans (light) 10 Walking Lunge steps 2. Workout Prep 2 sets: 5...
Read moreCrossFit – Wed, Jul 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Row 5 Back Squats (build across sets) 10 Calf Raises 3...
Read moreMayhem Affiliate Bodybuilding 7/24/2024
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 moreTeens – Tue, Jul 23
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Jump Rope -into- 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box Jumps 5 Kip Swings 5 Hanging Knee Raises Metcon (Time) 10-15-20-30 Box Jump Overs (20) 30-20-15-10 Toes to Bar...
Read moreCrossFit – Tue, Jul 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box Jumps 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 2...
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