Mayhem Affiliate 6/24/2022 Warm-up 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) 10 Kip Swings 10 Ring Rows 2...
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 more6/23/22
Open Gym Strength and Conditioning – Bronco Basketball Core 2 sets: 10 side plank w/ leg abduction (ea side) 10 hanging leg raises 10 elbow to hands plank Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry...
Read moreMayhem Affiliate 6/23/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 5 Wall Balls (focus...
Read moreCrossFit WOD, June 23, 2022
Mayhem Affiliate 6/23/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 5 Wall Balls (focus on rolling out the shoulders) 2...
Read moreMayhem Affiliate 6/22/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Warm up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 6 min AMRAP...
Read moreCrossFit WOD, June 22, 2022
Mayhem Affiliate 6/22/2022 Warm-up Warm up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 6 min AMRAP 30-sec single/double unders 5...
Read more6/21/22
Open Gym Strength and Conditioning – Bronco Basketball 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 *...
Read moreWeek 1: Max effort upper body (day 2)
Open Gym Strength and Conditioning – MBMS football Core Superset the following Landmine rotations: 3×10 each side plank to pushups 3×20 V-ups 3×16 Upper back/shoulder work Banded pull-aparts 1×30 Prone T: 1×24 Prone...
Read moreMayhem Affiliate 6/21/2022
Open Gym Strength and Conditioning – CrossFit Coaches Notes IMPORTANT UPDATE: In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the...
Read moreCrossFit WOD, June 21, 2022
Mayhem Affiliate 6/21/2022 Coaches Notes IMPORTANT UPDATE: In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the link below: <link>...
Read moreMayhem Affiliate 6/20/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Warm up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-up -into- 3 sets: 30-second Bike 5 1¼...
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