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...
Read moreMayhem Affiliate 7/09/2022
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 6 sets: 30-second Row (easy) 30-second Jump Rope 2...
Read moreCrossFit WOD, July 9, 2022
Mayhem Affiliate 7/09/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 6 sets: 30-second Row (easy) 30-second Jump Rope 2. Workout Prep Transition practice 3...
Read moreMayhem Affiliate 7/08/2022
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 -into- 3 sets: 5 Box Jumps (low) 5 Thrusters (empty bar) 5 Muscle...
Read more7/8/22
Open Gym Strength and Conditioning – MBMS football Warm-Up 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...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...
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