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 – Tue, Oct 1
Open Gym Strength and Conditioning – Teens Warm-up 4 sets: 30-second Row 30-second Air Bike 30-second Jump Rope Metcon (3 Rounds for time) 2 Rounds 18/14 Calorie Row 18/14 Calorie Air Bike -rest 1:1- 2 Rounds 12/10 Calorie Row 12/10 Calorie...
Read moreCrossFit – Mon, Sep 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build in...
Read moreMayhem Affiliate Bodybuilding 9/23/2024
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 moreTeens – Mon, Sep 30
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build in weight) Back Squat (6 sets x 2 Back Squats (75%)...
Read moreCrossFit – Sun, Sep 29
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Name that Tune (Time) Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups (Or V-Ups) Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser (Or V-Ups)...
Read moreCrossFit – Sat, Sep 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 10 Alternating V-Ups 10 Ring Rows 5 Front Squats...
Read moreMayhem Affiliate Bodybuilding 9/28/2024
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 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 2 sets: 100m Run (Build in pace) 10m Any Object Carry (build in weight) Workout Track and...
Read morePre Teens (8-12) – Fri, Sep 27
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game into 3 Rounds 10 Samson Stretch 10 Push Ups 10 Air Squats Skill Overhead Lunges and Handstand Holds We are going to practice some Overhead lunges and keep practicing...
Read moreMayhem Affiliate Bodybuilding 9/27/2024
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 – Thu, Sep 26
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 45-second Row 5 Inchworm 3 Pike Push Ups 2. Workout Prep 2 sets: 2 Handstand...
Read more