Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating leg raises from plank...
Read moreMayhem Affiliate 07/26/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: 1:00 Machine (easy pace) 10 Dead bugs 5 Bench Press(empty bar – build across sets) 5 Box Jumps...
Read moreCrossFit WOD, July 26, 2022
Mayhem Affiliate 07/26/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: 1:00 Machine (easy pace) 10 Dead bugs 5 Bench Press(empty bar – build across sets) 5 Box Jumps (low box/ work on soft landing) 2...
Read moreMayhem Affiliate 07/25/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm up -into- 3 sets: 5 Single Arm Ring Rows (each side) 5 Front...
Read moreCrossFit WOD, July 25, 2022
Mayhem Affiliate 07/25/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm up -into- 3 sets: 5 Single Arm Ring Rows (each side) 5 Front Squats (empty bar – build...
Read moreMayhem Affiliate 7/24/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for distance) “BikeErg Lactate Threshold” 3 Sets...
Read moreCrossFit WOD, July 24, 2022
Mayhem Affiliate 7/24/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for reps) "BikeErg Lactate Threshold" 3 Sets 5x (10 Sec Standing at RPE10, 1 Min 50 Sec...
Read moreMayhem Affiliate 7/23/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup -into- 3 sets: 1 Zombie...
Read moreCrossFit WOD, July 23, 2022
Mayhem Affiliate 7/23/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup -into- 3 sets: 1 Zombie Rope Climb 5 Pike Push-ups 5 Single Arm...
Read moreMayhem Affiliate 7/22/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm-up or Banded 7’s...
Read moreCrossFit WOD, July 22, 2022
Mayhem Affiliate 7/22/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm-up or Banded 7’s -into- 6 min AMRAP 10-sec handstand hold 5...
Read more7/21/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) Rotating machines each round 3 rounds: 1 minute on… 1 minute off :45 on…:45 off :30 on…30 off Isometric plyo warm-up (No Measure) 3 sets...
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