Open Gym Strength and Conditioning – Bronco Basketball 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 In-outs from...
Read moreMayhem Affiliate 6/27/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Strength Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Bike 5 alt. V-ups (each side) 5 Knees...
Read moreMayhem Affiliate 6/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Metcon (Time) “BikeErg Lactate Threshold” 2000m at Easy -2 Min Rest- 2 Sets: 3000m...
Read moreMayhem Affiliate 6/25/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout...
Read moreMayhem Affiliate 6/24/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 3 sets: 4 Back Squats (increase in weight across warmup)...
Read moreWeek 2 day 3 (dynamic effort lower)
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 6/23/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 5 Wall Balls (focus...
Read more6/23/22
Open Gym Strength and Conditioning – Bronco Basketball Core 2 sets: 10 side plank w/ leg abduction (ea side) 10 hanging leg raises 10 elbow to hands plank Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry...
Read moreWeek 2 day 3 (dynamic effort lower)
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 6/22/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Warm up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 6 min AMRAP...
Read more6/21/22
Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup Warm-up (No Measure) 3 rounds on each machine 30 seconds on 15 seconds off Ski erg row echo bike Hip halo activation (No Measure) Hip Halo Activation * 10 Side step R/L *...
Read moreMayhem Affiliate 6/21/2022
Open Gym Strength and Conditioning – CrossFit Coaches Notes IMPORTANT UPDATE: In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the...
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