Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) 20 on 10 off toy soldiers knee hugs to chest shoulder taps air squats lunge w/rotation arm circles (each direction) w/PVC pipe pass throughs leg swings hip...
Read moreMayhem Affiliate 09/03/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 5 Power Cleans (empty bar- build across sets/stay light) 20m Jog 10m High Knees 10m...
Read moreMayhem Affiliate 09/02/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 minute row (30 seconds at workout pace/30 seconds slow) -into- 3 sets: 3 Kip Swings 3 Front Squats (empty...
Read more8/29/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry and Hip Halo Warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Dynamic plyo warm-up (banded) (No Measure) 3 sets 30 on 30 off -Pogo rebound jumps...
Read moreCrossFit WOD, September 3, 2022
Mayhem Affiliate 09/03/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 5 Power Cleans (empty bar- build across sets/stay light) 20m Jog 10m High Knees 10m Butt Kicks 10m Dumbbell Carry 2...
Read moreCrossFit WOD, September 2, 2022
Mayhem Affiliate 09/02/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 minute row (30 seconds at workout pace/30 seconds slow) -into- 3 sets: 3 Kip Swings 3 Front Squats (empty bar) 3 Push Press (empty bar) 3...
Read moreCrossFit WOD, September 1, 2022
Mayhem Affiliate 09/01/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 8 min AMRAP 30-second ski 5 GHD’s to parallel 30-second Bike Erg 4 Box Get Overs (30/24) 2. Workout Prep With partner: 20 second Ski (each) 5...
Read moreMayhem Affiliate 08/28/2022
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, August 28, 2022
Mayhem Affiliate 08/28/2022 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 1 Min at RPE3 1 Min at RPE4 1 Min at RPE5 1...
Read moreMayhem Affiliate 08/31/2022
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 Clean Grip Deadlifts 5 Muscle Clean +...
Read moreMayhem Affiliate 08/30/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hinshaw Warm Up (10-12 minutes) -into- 1 min Run Test – for distance (moderate pace) -into- 3 sets...
Read moreMayhem Affiliate 08/29/2022
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 Snatch Grip Deadlifts 5 Muscle Snatch 5...
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