Open Gym Strength and Conditioning – MBMS football Agility warmup (No Measure) Agility warm-ups Side lateral steps with push off side lateral shuffle with pause on whistle run shuffle opposite back pedal back pedal/run hip flips mobility...
Read more7/21/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) Rotating machines each round 3 rounds: 1 minute on… 1 minute off :45 on…:45 off :30 on…30 off Isometric plyo warm-up (No Measure) 3 sets...
Read moreCrossFit WOD, July 21, 2022
Mayhem Affiliate 07/21/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30-second Bike 5 Deadlifts (empty bar – build across...
Read moreMayhem Affiliate 7/20/2022
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 Or Banded 7’s -into...
Read moreCrossFit WOD, July 20, 2022
Mayhem Affiliate 7/20/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup Or Banded 7’s -into- 6 min AMRAP 30-second Ski (Or Row)...
Read moreMayhem Affiliate 07/19/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Warm Up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 3 sets: 5 Bench...
Read moreCrossFit WOD, July 19, 2022
Mayhem Affiliate 07/19/2022 Warm Up Warm-up Warm Up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 3 sets: 5 Bench Press (empty bar – build across) 10...
Read moreMayhem Affiliate 07/18/2022
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- Burgener Warm-Up (Snatch) +...
Read more7/18/22
Open Gym Strength and Conditioning – MBMS football Warm-up Upper body general (No Measure) 20 seconds of work…10 seconds of rest Shoulder taps sit-ups mountain climbers toe touch jumping jacks windmills arm circles (forward) arm...
Read more7/18/22
Open Gym Strength and Conditioning – Bronco Basketball Hip halo activation (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10...
Read moreCrossFit WOD, July 18, 2022
Mayhem Affiliate 07/18/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10...
Read moreMayhem Affiliate 7/17/2022
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...
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