Mayhem Affiliate 6/22/2022 Warm-up Warm up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 6 min AMRAP 30-sec single/double unders 5...
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Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup Warm-up (No Measure) 3 rounds on each machine 30 seconds on 15 seconds off Ski erg row echo bike Hip halo activation (No Measure) Hip Halo Activation * 10 Side step R/L *...
Read moreWeek 1: Max effort upper body (day 2)
Open Gym Strength and Conditioning – MBMS football Core Superset the following Landmine rotations: 3×10 each side plank to pushups 3×20 V-ups 3×16 Upper back/shoulder work Banded pull-aparts 1×30 Prone T: 1×24 Prone...
Read moreMayhem Affiliate 6/21/2022
Open Gym Strength and Conditioning – CrossFit Coaches Notes IMPORTANT UPDATE: In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the...
Read moreCrossFit WOD, June 21, 2022
Mayhem Affiliate 6/21/2022 Coaches Notes IMPORTANT UPDATE: In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the link below: <link>...
Read moreMayhem Affiliate 6/20/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Warm up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-up -into- 3 sets: 30-second Bike 5 1¼...
Read moreMayhem Affiliate 6/19/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) “BikeErg Lactate Threshold” 4 Sets 750m at Fast -Rest 60...
Read moreCrossFit WOD, June 19, 2022
Mayhem Affiliate 6/19/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) "BikeErg Lactate Threshold" 4 Sets 750m at Fast -Rest 60 Sec- 500m at Fast -Rest 60 Sec- 250m at...
Read moreMayhem Affiliate 6/18/2022
Open Gym Strength and Conditioning – CrossFit Workout Eva Strong Metcon (Time) Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks (205/135) (split) 400m Run (each, at the...
Read moreCrossFit WOD, June 18, 2022
Mayhem Affiliate 6/18/2022 Workout Eva Strong Metcon (Time) Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks (205/135) (split) 400m Run (each, at the same time) 5- Month 24- Day...
Read more6/17/22
Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge...
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Open Gym Strength and Conditioning – MBMS football Build in phase Dynamic warmup Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are...
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