Open Gym Strength and Conditioning – Bronco Basketball 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 In-outs from...
Read moredynamic effort upper
Open Gym Strength and Conditioning – MBMS football Warm-up Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry bands: 2 sets: 15 reps of each movement Banded pull-aparts Banded Standing “IY” Hip...
Read moreMayhem Affiliate 6/28/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Ski Erg 2 Zombie Climbs or 1 max height Rope...
Read moreCrossFit WOD, June 28, 2022
Mayhem Affiliate 6/28/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Ski Erg 2 Zombie Climbs or 1 max height Rope Pull 5 Bench Press (empty bar...
Read moreMayhem Affiliate 6/27/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Strength Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Bike 5 alt. V-ups (each side) 5 Knees...
Read moreCrossFit WOD, June 27, 2022
Mayhem Affiliate 6/27/2022 Warm Up Strength Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats...
Read moreMayhem Affiliate 6/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Metcon (Time) “BikeErg Lactate Threshold” 2000m at Easy -2 Min Rest- 2 Sets: 3000m...
Read moreCrossFit WOD, June 26, 2022
Mayhem Affiliate 6/26/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Metcon (Time) "BikeErg Lactate Threshold" 2000m at Easy -2 Min Rest- 2 Sets: 3000m at Moderate, 2 Min Rest 2000m at...
Read moreMayhem Affiliate 6/25/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout...
Read moreCrossFit WOD, June 25, 2022
Mayhem Affiliate 6/25/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout Prep 5/4 Calorie Row 5 Dumbbell Bench...
Read moreWeek 2 day 3 (dynamic effort lower)
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 moreMayhem Affiliate 6/24/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 3 sets: 4 Back Squats (increase in weight across warmup)...
Read more