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 bird dogs In-outs from plank...
Read more9/19/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Hip halo activation (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L *...
Read moreMayhem Affiliate 09/18/2022
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) 3 Sets 10 Min at RPE3 -Rest 2 Min- 3 Min at...
Read moreCrossFit WOD, September 18, 2022
Mayhem Affiliate 09/18/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for reps) 3 Sets 10 Min at RPE3 -Rest 2 Min- 3 Min at RPE6 *Rest 2 Min between sets. WHAT IS RPE?...
Read more9/16/22
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 bird dogs In-outs from plank...
Read moreMayhem Affiliate 09/22/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min Amrap: :30 sec Row 5 Box Step Ups (each side) 5 Abmat Sit Ups 2 Power Snatches 2. Workout Prep 2 sets: 4...
Read moreMayhem Affiliate 09/21/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a...
Read moreMayhem Affiliate 09/20/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: :30 sec Ski 5 inch worms 10-second Handstand Hold :30 sec Jump Rope 2. Workout Prep 1 set: 100/80m Ski...
Read moreMayhem Affiliate 09/19/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a...
Read moreMayhem Affiliate 09/23/2022
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 5 Kipping Knee Raises 5 Hang Power Cleans (empty bar) 3 Bar Facing Up Downs 2. Workout...
Read moreMayhem Affiliate 09/24/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 easy row 5 Front Squats (empty bar) 5 Shoulder to Overhead (empty bar) 10-sec Handstand Hold...
Read moreCrossFit WOD, September 24, 2022
Mayhem Affiliate 09/24/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 easy row 5 Front Squats (empty bar) 5 Shoulder to Overhead (empty bar) 10-sec Handstand Hold 2. Workout Prep 1 set 8/6 Calorie Row...
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