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 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 moreMayhem Affiliate 07/12/2022
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* Hip Halo Warmup -into- 6 min AMRAP 30 sec bike...
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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 moreCrossFit WOD, July 12, 2022
Mayhem Affiliate 07/12/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 6 min AMRAP 30 sec bike (easy pace) 5 Dumbbell Deadlifts (light...
Read moreMayhem Affiliate 07/11/2022
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 Warm Up or Banded 7’s -into- 3...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry and Hip Halo Warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Plyometric warmup (No Measure) 2 sets 8 reps of each low box drop landing lateral...
Read moreCrossFit WOD, July 11, 2022
Mayhem Affiliate 07/11/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 5 alt. V-ups (each side) 5...
Read moreMayhem Affiliate 7/10/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 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...
Read moreCrossFit WOD, July 10, 2022
Mayhem Affiliate 7/10/2022 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 (3...
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