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 moreMayhem Affiliate Bodybuilding 6/5/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 5 rounds 24 GHD Hip Extensions -rest 30 seconds- 12 Deficit Dumbbell Front Rack Step Back Lunges (Moderate) -rest 1 minute- 6 Deadlifts (Heavy)...
Read moreCrossFit – Wed, Jun 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 3 sets: 5 Deadlifts (empty bar) 5 Tempo Front Squats (empty bar) 3x50ft Shuttle Run 5 Inch Worms 2. Strength Front Squat...
Read morePre Teens (8-12) – Wed, Jun 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 sets 100m Run (or 6 shuttle runs) 10 Pass Throughs 5 Inch worms with Push Up 10 Air Squats 5 PVC Shoulder Press * Each shuttle run rep is 25 feet down + 25 feet back. Skill...
Read moreCrossFit – Tue, Jun 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 15 Banded Pull Aparts -into- 8:00 AMRAP 30-second Row (build in pace) 5 GHD to Parallel (or 5 Hollow...
Read moreTeens – Tue, Jun 4
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 2 sets: 10 Banded Good Mornings 15 Banded Pull Aparts -into- 8:00 AMRAP 30-second Row (build in pace) 5 GHD to Parallel 8 Hand Release...
Read moreMayhem Affiliate Bodybuilding 6/4/2024
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 – Mon, Jun 3
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 10 Banded Pass-throughs 10 PVC Overhead Squats 5 Hang Muscle Cleans (empty bar) 3...
Read moreTeens – Mon, Jun 3
Open Gym Strength and Conditioning – Teens Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine: -into- 8:00 AMRAP 10 Alternating V-Ups 10 Banded Pass-throughs 10 Banded Overhead Squats 5 Hang Muscle Cleans (empty bar)...
Read moreMayhem Affiliate Bodybuilding 6/3/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) 10 rounds 100m Run (OR 10 Calorie Ski) 1 Legless Rope Climb 100m Run (OR 10 Calorie Ski) 5 Strict Dips (Rings OR Bar) -rest 5 minutes- 3 sets: 15...
Read moreCrossFit – Sun, Jun 2
Open Gym Strength and Conditioning – CrossFit Workout Option 1 For You (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26) Minute 3: 5-8 Strict Toes to...
Read moreCrossFit – Sat, Jun 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Worlds Greatest Stretch (each) 25ft Lizard crawl 5 Muscle Cleans 5 Shoulder Press 10 Single Arm...
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