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 moreMayhem Affiliate 09/25/2022
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 (2 Rounds for distance) 2 Sets 10 Min at RPE3 -1 Min Rest- 3 Min at...
Read more9/21/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating bird dogs In-outs from plank...
Read more9/19/22
Open Gym Strength and Conditioning – Bronco Basketball 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 *...
Read moreMayhem Affiliate 09/18/2022
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 (3 Rounds for distance) 3 Sets 10 Min at RPE3 -Rest 2 Min- 3 Min at...
Read more9/16/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating bird dogs In-outs from plank...
Read more