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 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...
Read moreMayhem Affiliate 6/19/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) “BikeErg Lactate Threshold” 4 Sets 750m at Fast -Rest 60...
Read moreCrossFit WOD, June 19, 2022
Mayhem Affiliate 6/19/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) "BikeErg Lactate Threshold" 4 Sets 750m at Fast -Rest 60 Sec- 500m at Fast -Rest 60 Sec- 250m at...
Read moreMayhem Affiliate 6/18/2022
Open Gym Strength and Conditioning – CrossFit Workout Eva Strong Metcon (Time) Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks (205/135) (split) 400m Run (each, at the...
Read moreCrossFit WOD, June 18, 2022
Mayhem Affiliate 6/18/2022 Workout Eva Strong Metcon (Time) Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks (205/135) (split) 400m Run (each, at the same time) 5- Month 24- Day...
Read moreMayhem Affiliate 6/17/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP: 30 sec row (easy pace)...
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Open Gym Strength and Conditioning – MBMS football Build in phase Dynamic warmup Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are...
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Open Gym Strength and Conditioning – Bronco Basketball 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, June 17, 2022
Mayhem Affiliate 6/17/2022 Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP: 30 sec row (easy pace) 10 heel toe rocks 10 plate toe taps...
Read moreMayhem Affiliate 6/16/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns...
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