Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats...
Read moreMayhem Affiliate Bodybuilding 6/24/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) 21-15-9 Bench Press (135/95) (RPE 5-6) 3-2-1 Legless Rope Climbs -rest 3-5 minutes- 15-12-12 Bench Press (155/105) (RPE 6-7) Strict Pull Ups -rest 3-5...
Read moreTeens – Mon, Jun 24
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 8::00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats Metcon (Time) 4 Rounds 75 Double Unders 15 Toes to...
Read moreCrossFit – Sun, Jun 23
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Candy Necklace (Time) Freedom (RX’d) 12-10-8-10-12 Shoulder to Overhead (135/95) 20/16 Calorie Row after each set of Shoulder to Overhead (KG conv: 60/42.5 S2O)...
Read moreCrossFit – Sun, Jun 23
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Candy Necklace (Time) Freedom (RX’d) 12-10-8-10-12 Shoulder to Overhead (135/95) 20/16 Calorie Row after each set of Shoulder to Overhead (KG conv: 60/42.5 S2O)...
Read moreCrossFit – Sat, Jun 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 25ft Sled Push (empty) (Or 25ft Walking Lunge) 10 Dumbbell Deadlifts (light) 25ft Double Dumbbell Front Rack Carry...
Read moreMayhem Affiliate Bodybuilding 6/22/2024
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 of...
Read moreCrossFit – Fri, Jun 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 50m Jog 5 Up-Downs 5 Downward Dog to Upward Dog 2. Strength 3 Shoulder Press x 6 sets (80-85%) -Complete a set every...
Read morePre Teens (8-12) – Fri, Jun 21
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Sets 5 Cal Ski or Row 10 Punter Kicks 10 Air Squats 10 RDL’s (unweighted, single leg 5/5) Skill Kettlebell deadlift Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP(...
Read moreMayhem Affiliate Bodybuilding 6/21/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 2 sets 15-12-9 Shoulder Press (95/65) Strict Dips -Rest 3 minutes b/t sets- 3 sets: 20 Incline Dumbbell Curls at RPE8 -Rest :30- 16...
Read moreTeens – Thu, Jun 20
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 Hang Muscle Snatch (empty bar) 3 Power Snatches (empty bar) 8 Box Step Ups Metcon (4 Rounds for reps) 4 rounds...
Read moreMayhem Affiliate Bodybuilding 6/20/2024
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs) Monostructural (4 Rounds for time) 4 sets: 16/12 Cal...
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