Mayhem Affiliate 7/17/2022 Warm Up Warm-up Assault Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast Workout Metcon (Time)...
Read moreMayhem Affiliate 7/16/2022
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 3:00 Row (easy pace) -into- 3 sets 10 Single Arm...
Read moreCrossFit WOD, July 16, 2022
Mayhem Affiliate 7/16/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Deadbugs...
Read more7/15/22
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 7/15/2022
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 -into- 5 min Row (increasing pace...
Read moreCrossFit WOD, July 15, 2022
Mayhem Affiliate 7/15/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 5 min Row (increasing pace across 5 minutes) -into- 5 min AMRAP...
Read more7/14/22
Open Gym Strength and Conditioning – MBMS football 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 * 10...
Read moreMayhem Affiliate 07/14/2022
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 3 sets: 30 sec Ski (easy pace) 30 sec Run (easy...
Read moreCrossFit WOD, July 14, 2022
Mayhem Affiliate 07/14/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30 sec Ski (easy pace) 30 sec Run (easy pace) 5 Synchro Dumbbell Shoulder Press...
Read moreMayhem Affiliate 7/13/2022
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- Hip Halo Warmup...
Read moreCrossFit WOD, July 13, 2022
Mayhem Affiliate 7/13/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup -into- Hip Halo Warmup -into- 7 min AMRAP 30 sec ski erg (easy...
Read more7/12/22
Open Gym Strength and Conditioning – MBMS football 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...
Read more