3/19/2021 Muscle Clean (5-4-3-2-1) Clean + Jerk Dip + Jerk (4-4-3-3) Shoulder Press (- 3×5 – Perform 10 strict HSPU in between sets.) Deadlift (5×3 (climbing in weight)) Power Snatch (- 2×5+5+5 power snatch ) How to approach...
Read more3/18/2021
Open Gym Strength and Conditioning – Bronco Basketball General warmup (upper) (No Measure) 0:00-3:50 (20 seconds of work…15 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees mountain climbers windmills forward...
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Open Gym Strength and Conditioning – Functional bodybuilding rehab 3 (No Measure) 3 Rounds Through of… -Reach roll Lift 5 reps each arm -Single Arm DB High Pull with a 2 second negative 10 reps each arm -30 Second Bar Hang...
Read more21.2 tonight!! Either take the day off or active recovery
Open Gym Strength and Conditioning – CrossFit Metcon (No Measure) BikeErg 3 sets: 2min at easy 4min at mod/fast 4min at fast 4min at mod/fast 5min at easy b/t sets”
Read moreCrossFit WOD, March 18, 2021
21.2 tonight!! Either take the day off or active recovery Weightlifting
Read more3/17/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) Warm-up with PVC 10 reps x 2 pass throughs windmills good mornings sotts press leg kicks (both) hip circles (both) thoracic pipe stretch pike stretch...
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Open Gym Strength and Conditioning – Functional bodybuilding Back primer B (No Measure) 20 Reps each side Beast Shoot Throughs 2 Rounds: 30 Bent Over SeeSaw DB Rows (light weight) 0:30 Rest 2 Rounds: 100ft. Bottoms Up KB Walk Left 100ft...
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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, March 17, 2021
3/17/2021 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 more3/16/2021
Open Gym Strength and Conditioning – Functional bodybuilding Chest primer B (No Measure) 2 Rounds: :30 Down Dog -( Seated use Puppy Stretch – youtube.com/watch?v=i1-bFRjloeI ) 20 Alternating Scorpions 2 Rounds: 25 Left Arm Banded...
Read moreCrossFit WOD, March 16, 2021
3/16/2021 Warm-up Warm-up 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 Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges...
Read more3/15/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Cotton eyed Joe (No Measure) 2 minutes of baseline to baseline -then- High knees x2 butt kicks x2 quick feet karaoke x2 high knee skip x2 quick feet karaoke w/high knee x2 side...
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