Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 1 min choice of machine 3 Up-Downs 5 Single Arm Dumbbell Thrusters (each/lightweight) 5 Box Step...
Read moreMayhem Affiliate 10/14/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (10 mins) -into- Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows) 10...
Read moreMayhem Affiliate 10/15/2022
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 -into- 3 sets: 1:00 Machine 5 Kipping Knee raises 5 inch worms 10-second...
Read moreMayhem Affiliate 10/08/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement prep/activaiton and increasing Heart Rate. Crossover Symmetry or Banded 7’s Hip Halo activations into 3 sets: :40 jump rope 10 box step-ups 10 scap...
Read moreBronco Basketball – Mon, Oct 3
Open Gym Strength and Conditioning – Bronco Basketball Warm-up 5 sets: 30 on 15 off CO SYMMETRY HIP HALO MACHINE WORK Circuit 1 Banded deadlift + box jump (Every 2 x 5: 6 banded deadlifts (RPE 8) + 6 tall box jumps) Circuit 2 1:1:2 dual db...
Read moreMayhem Affiliate 10/02/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 10 Sets 200m at RPE7...
Read moreMayhem Affiliate 10/03/2022
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 10/04/2022
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 10/06/2022
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 10/05/2022
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 moreMayhem Affiliate 10/07/2022
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 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 more