Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets)...
Read moreMayhem Affiliate 7/27/2022
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- 7 min AMRAP 1 round of Rowling (5 max burpee penalty) 4 Power Snatch...
Read more7/27/22
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 more7/27/22
Open Gym Strength and Conditioning – Bronco Basketball Active recovery Rom wod Metcon (AMRAP – Rounds and Reps) 2 sets: 4 rounds AMRAP 3:00 40/30 calorie row (split) RD 1- w/remaining time max reps synchro air squats RD 2- w/remaining...
Read moreMayhem Affiliate 07/26/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: 1:00 Machine (easy pace) 10 Dead bugs 5 Bench Press(empty bar – build across sets) 5 Box Jumps...
Read more7/26/22
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 leg raises from plank...
Read moreMayhem Affiliate 07/25/2022
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 Single Arm Ring Rows (each side) 5 Front...
Read moreMayhem Affiliate 7/24/2022
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) “BikeErg Lactate Threshold” 3 Sets...
Read moreMayhem Affiliate 7/23/2022
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 -into- 3 sets: 1 Zombie...
Read moreMayhem Affiliate 7/22/2022
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...
Read moreAgility/plyometric session
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...
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