Open Gym Strength and Conditioning – MBMS football Core Superset the following Landmine rotations: 3×10 each side plank to pushups 3×20 V-ups 3×16 Upper back/shoulder work Banded pull-aparts 1×30 Prone T: 1×24 Prone...
Read moreMayhem Affiliate 6/20/2022
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 Hip Halo Warm-up -into- 3 sets: 30-second Bike 5 1¼...
Read moreMayhem Affiliate 6/19/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) “BikeErg Lactate Threshold” 4 Sets 750m at Fast -Rest 60...
Read moreMayhem Affiliate 6/18/2022
Open Gym Strength and Conditioning – CrossFit Workout Eva Strong Metcon (Time) Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks (205/135) (split) 400m Run (each, at the...
Read moreMayhem Affiliate 6/17/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP: 30 sec row (easy pace)...
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Open Gym Strength and Conditioning – MBMS football Build in phase Dynamic warmup Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are...
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Open Gym Strength and Conditioning – Bronco Basketball 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 6/16/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns...
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Open Gym Strength and Conditioning – Bronco Basketball Core 2 sets: 1:15 plank hold 30 alternating v-ups Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry bands: 2 sets: 15 reps of each movement Banded...
Read moreMayhem Affiliate 6/15/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warmup -into- Hip...
Read moreMayhem Affiliate 6/14/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry or Banded 7’s Warm Up -into- 3...
Read moreMayhem Affiliate 6/13/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 5 1¼ Squats (empty bar) 5...
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