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 Sets 5 Min at...
Read moreMayhem Affiliate 10/17/2022
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: 30 sec single/double unders 5 Double Dumbbell Deadlift (between feet) 5 Double...
Read moreMayhem Affiliate 10/18/2022
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 Warmup -into- 6 min AMRAP 30 sec Row 10 sec handstand hold 10 kip swings 10...
Read moreMayhem Affiliate 10/09/2022
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” 18 Min at RPE3 -Rest...
Read moreMayhem Affiliate 10/11/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: 30 second Row (Only Legs) 30 second Row (Arms Only) 30 second Row (Regular) 2. Workout Prep 2 sets...
Read moreMayhem Affiliate 10/12/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Bike (Build in pace every 30 seconds) -into- 3 sets: 30 Single Unders 10 Kettlebell Suitcase Deadlifts...
Read moreMayhem Affiliate 10/10/2022
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: 30 Second Assault Bike 5 Kip Swings + 3 Pull Ups 8 Air Squats +...
Read moreMayhem Affiliate 10/13/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 1 min choice of machine 3 Up-Downs 5 Single Arm Dumbbell Thrusters (each/lightweight) 5 Box Step...
Read moreMayhem Affiliate 10/14/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (10 mins) -into- Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows) 10...
Read moreMayhem Affiliate 10/15/2022
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: 1:00 Machine 5 Kipping Knee raises 5 inch worms 10-second...
Read moreMayhem Affiliate 10/08/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement prep/activaiton and increasing Heart Rate. Crossover Symmetry or Banded 7’s Hip Halo activations into 3 sets: :40 jump rope 10 box step-ups 10 scap...
Read moreBronco Basketball – Mon, Oct 3
Open Gym Strength and Conditioning – Bronco Basketball Warm-up 5 sets: 30 on 15 off CO SYMMETRY HIP HALO MACHINE WORK Circuit 1 Banded deadlift + box jump (Every 2 x 5: 6 banded deadlifts (RPE 8) + 6 tall box jumps) Circuit 2 1:1:2 dual db...
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