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* Hip Halo Warmup -into- 6 min AMRAP 30 sec bike...
Read more7/11/22
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 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...
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 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 more7/8/22
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...
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...
Read moreMayhem Affiliate 07/07/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar...
Read moreMayhem Affiliate 7/06/2022
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: 5 Alt. V-ups (each side) 5 Knees to Elbows 3 Clean Deadlifts...
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Open Gym Strength and Conditioning – MBMS football Core All 3 movements 2 sets: 10 med ball v-ups 10 hanging leg raises (2 second hold @top) :45 second plank hold Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover...
Read more7/5/22
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...
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