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 – Tue, Sep 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises 8 Dumbbell Snatches (light) 4 Inch Worms 2. Workout Prep 2...
Read moreTeens – Tue, Sep 17
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises 8 Dumbbell Snatches (light) 4 Inch Worms Metcon (Time) 40/32 Calorie Row 40 Hang Dumbbell Snatch (35/25) 30...
Read moreCrossFit – Mon, Sep 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets)...
Read moreTeens – Mon, Sep 16
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Jog -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) Deadlift (Build up to a Heavy Deadlift 10-12 minutes...
Read moreMayhem Affiliate Bodybuilding 9/16/2024
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, Sep 15
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Here we go again! (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence Every 2:00...
Read moreCrossFit – Sat, Sep 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 8:00 AMRAP 20-second Air Bike 50m Run 30 Single Unders 2. Workout Prep 2 sets: 100m Run (at...
Read moreMayhem Affiliate Bodybuilding 9/14/2024
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...
Read moreCrossFit – Fri, Sep 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 High Hang Muscle Cleans...
Read moreMayhem Affiliate Bodybuilding 9/13/2024
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 morePre Teens (8-12) – Fri, Sep 13
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 200m Run 5 Push Ups 10 Punter Kicks 5 Jumping Lunges Skill Working on Dips either on the rings or between 2 Boxes Metcon (AMRAP – Rounds and Reps) 10 min AMRAP...
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