Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry Iron Scap Protocol (7 reps of all) Complete Iron Scap Protocol Focus: Use band weight that is challenging but allows for quality of movement. If you do not...
Read moreMayhem Affiliate 8/07/2022
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” 3 Rounds 6x (30 Sec...
Read moreMayhem Affiliate 8/06/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 3 sets 30-sec bike (easy) 5 Snatch Grip Deadlift (empty bar) 5 Muscle Snatch (empty bar)...
Read moreMayhem Affiliate 8/05/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 2. Workout Prep...
Read moreMayhem Affiliate 8/04/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: :45-second Machine (different every set) 10yd Sled Push (empty) 10yd Sled Pull (empty) 3 Dumbbell...
Read moreMayhem Affiliate 8/03/2022
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 -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar...
Read more8/2/2022
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 moreMayhem Affiliate 08/02/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :20 sec Echo Bike (arms) :20 sec Echo Bike (legs) :20 sec Echo Bike (both) 5 Wall Ball Squats 5...
Read moreMayhem Affiliate 08/01/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean...
Read moreMayhem Affiliate 7/31/2022
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) “BikeErg Lactate Threshold” 2...
Read moreMayhem Affiliate 7/30/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Row (10 sets) 20 seconds on/10 seconds off -into- 3 sets: 5 Single Arm Dumbbell Shoulder Press 5...
Read moreMayhem Affiliate 7/29/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 3 sets: 3 Strict Pull-ups 5 Inch Worms 10 Kettlebell Swings :10 sec Handstand Hold 2...
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