Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read moreCrossFit WOD, February 19, 2021
2/19/2021 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L...
Read more2/18/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 3 Rounds of… 30 Reps each arm Banded External Rotation (at shoulder height) 10 Single Arm Arnold Press with a 3s Negative (Down) 0:30s Table-Top...
Read moreREST or active recovery (CrossFit)
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read moreCrossFit WOD, February 18, 2021
2/18/2021 OG (class and compete) Metcon (3 Rounds for reps) Machine of choice 3 sets: 3 min at easy to mod, 3 min mod, 1min hard, 30sec hardest, 2 min walk around No rest b/t sets 2min cool down recovery
Read more2/17/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 3 Rounds of… 30 Banded Pull-Aparts youtube.com/watch?v=1lQdu_U4AAI 20 Russian Kettlebell Swings (Light) youtube.com/watch?v=dVWTbtn8xJU 15 Ring...
Read more2/17/2021
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more2/17/2021
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read moreCrossFit WOD, February 17, 2021
2/17/2021 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L...
Read more2/16/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 3 Rounds of… 30 Banded Pull-Aparts youtube.com/watch?v=1lQdu_U4AAI 10 DB Seated Shoulder External Rotation youtube.com/watch?v=6CqS3W9vfxI 0:30s...
Read more2/16/2021
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more2/16/2021
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read more