CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)Strict JT 21-15-9 Strict Handstand Push-ups Strict Ring Dips Strict Push Ups -rest 3 minutes- “Pulling” JT 21-15-9 Strict Pull Ups Feet Elevated Ring Rows *45 yard Dumbbell (or Kettlebell) [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up3 Rounds 1:00 Air Bike 5 PVC Pass Throughs/Around the Worlds 5 PVC Good Mornings 5 Bird Dogs 5 Sit UpsMetcon (AMRAP - Rounds and Reps)9:00 AMRAP 5 - 7 - 9 - [...]

CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 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 [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)5 sets: 7 Strict Handstand Push Up (Use a deficit if you prefer!) at RPE7 9 Single Arm Dumbbell Row (each side) (moderate) at RPE7 -Rest 1:1 between [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 sets 1 min Assault bike (:30 easy, :20 mod, :10 fast 5 Downward dog to seal pose 4 Burpees 2 Sandbag/Dball cleans (building across in weight)Metcon (AMRAP - Reps) Team of [...]

CrossFit FC East - BodybuildingView Public Whiteboard ()Thursday Overview (No Measure)Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in their base programming to [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 sets :30 Bike Erg 5 Air Squats (round 2 -empty barbell) 5 PVC Pass Throughs/ Around World r/l 5 Good Mornings 5 Dead Bugs 5 FloorPlate Press (Round 2-empty barbell)Metcon (AMRAP [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)8 sets: (at moderate pace) 10/8 Calorie Ski 10 GHD Sit Ups 10/8 Calorie Ski 10 V-Ups -rest 1:1 b/t sets- -straight into- 8 sets: (at moderate pace) [...]