Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row (build in pace) -into- 3 sets 10 Hollow Rocks 10 Russian Kettlebell Swings (light) 4 Up Downs + Jump Over Rower Metcon (4 Rounds for time) Every 6:00 (4 sets) 25/20 Calorie Row 20...
Read moreMayhem Affiliate Bodybuilding 6/11/2024
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 moreTeens – Mon, Jun 10
Open Gym Strength and Conditioning – Teens Warm up 10:00 AMRAP 2x50ft Shuttle Run 10 Glute Bridges 4 Broad Jump + Vertical Jump 5 Hang Muscle Cleans (empty bar) 5 Front Squats (empty bar) 5 Power Cleans (empty bar) Front Squat (3 sets: 10...
Read moreCrossFit – Mon, Jun 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 2x50ft Shuttle Run 10 Glute Bridges 4 Broad Jump + Vertical Jump 5 Hang Muscle Cleans (empty bar) 5 Front Squats (empty bar)...
Read moreMayhem Affiliate Bodybuilding 6/10/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) AMRAP 14 Minutes (moving at a steady pace) 7 Rounds 7 Strict Chin ups 7 Dumbbell Bench (2×70/50) -in remaining time- max rounds 14 Calorie Ski...
Read moreCrossFit – Sun, Jun 9
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Alaska Range (Time) Freedom (RX’d) 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) Independence 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) Liberty 3 rounds 75...
Read moreCrossFit – Sat, Jun 8
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 Single Unders or 30 Plate Hops 10 Suitcase Deadlifts (each) 4 Up Downs 4 Box Step Up 2. Workout...
Read moreMayhem Affiliate Bodybuilding 6/8/2024
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 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Bent Over Banded Rows -into- 8:00 AMRAP 10 Dumbbell Bench Press 5 Kip Swings 10 Supinated Ring Rows :30...
Read moreMayhem Affiliate Bodybuilding 6/7/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) AMRAP 15 Minutes moving at moderate pace: 20 Calorie Row 100ft Double Dumbbell (or Kettlebell) Front Rack Carry (2×70/50) 10 Wall...
Read moreCrossFit – Thu, Jun 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 10 Banded Shoulder Press -into- 2 sets: 10 Russian Kettlebell Swings (light) 5 Shoulder Press (empty bar) 10 Dynamic...
Read moreTeens – Thu, Jun 6
Open Gym Strength and Conditioning – Teens Warm up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Machine 10 Banded Shoulder Press -into- 2 sets: 10 Russian Kettlebell Swings (light) 5 Shoulder Press (empty bar) 10...
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