Mayhem Affiliate 10/05/2022 Warm-up <p>3:00 Machine (easy pace) -into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each...
Read moreCrossFit WOD, October 6, 2022
Mayhem Affiliate 10/06/2022 Warm-up <p>Crossover Symmetry or Banded 7’s<br />3 sets:<br />1:00 Jump Rope</p><p>3 Sandbag Deadlifts<br />1 shuttle run (practice turns)</p><p>WORKOUT PREP...
Read moreCrossFit WOD, October 7, 2022
Mayhem Affiliate 10/07/2022 Warm-up <p>Tabata<br />20 seconds on/10 seconds off<br />6 sets of Assault Bike (70% effort)</p><p>WORKOUT PREP-</p><p>1 set:<br />30 seconds (at first workout...
Read moreBronco Basketball – Wed, Sep 28
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Hip Halo activations CO symmetry Squat Clean (EMOM 6: 3 reps (moderate to heavy)) Strength 1 and 1/4 Front squat (Every 90 x 5: 5 reps 1 and 1/4 FS) Heavier than 9/19 Accessory...
Read moreMayhem Affiliate 10/01/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 Amrap 30-second Bike 30 Single Unders 10 Ring Rows 10 Air Squats 2. Workout Prep With Team of 3: 2 sets...
Read moreMayhem Affiliate 09/30/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 15 PVC Passthroughs 15 Banded Air Squats 5 Step Back Lunges (each leg) 2. Workout Prep...
Read moreMayhem Affiliate 09/29/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 sets (each) 100m Run (Build up to workout pace) -rest 20...
Read moreMayhem Affiliate 09/27/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm-up -into- 3 Rounds (each) Partner Rowling (Max 5 penalty synchro burpees) 2. Workout Prep 2...
Read moreMayhem Affiliate 09/26/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5...
Read moreMayhem Affiliate 09/28/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean +...
Read moreCrossFit WOD, September 29, 2022
Mayhem Affiliate 09/29/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 sets (each) 100m Run (Build up to workout pace) -rest 20 seconds between sets- Workout Metcon...
Read moreCrossFit WOD, September 30, 2022
Mayhem Affiliate 09/30/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 15 PVC Passthroughs 15 Banded Air Squats 5 Step Back Lunges (each leg) 2. Workout Prep 3 sets: 4 Power Snatch (build in...
Read more