REST or bodybuilding (optional) Who’s ready for 21.1?! OG (class and compete) Metcon (Weight) 3 sets 20 hip ext with 2 second pause at top 50’ banded lateral side step both ways 50’ banded monster walk forward and backward 20...
Read more3/10/2021
Open Gym Strength and Conditioning – Bronco Basketball 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...
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Open Gym Strength and Conditioning – Functional bodybuilding Back primer c Back primer C (No Measure) 20 Bent Over Up/Out/In 2 Rounds 8 Archer Ring Row Left 8 Archer Ring Row Right 2 Rounds 0:30s Banded Press Down Hold (slightly bent elbow...
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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...
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Open Gym Strength and Conditioning – CrossFit OG class Metcon (No Measure) 20 Minute EMOM Minute 1: 15 Abmat Sit-Ups Minute 2: 5 Burpee Pull Ups Minute 3: 5 Sandbag Cleans (100/70) (OR 5 Power Cleans 135/95) Minute 4: 10/7 Calorie Bike...
Read moreCrossFit WOD, March 10, 2021
3/10/2021 OG class Metcon 20 Minute EMOM Minute 1: 15 Abmat Sit-Ups Minute 2: 5 Burpee Pull Ups Minute 3: 5 Sandbag Cleans (100/70) (OR 5 Power Cleans 135/95) Minute 4: 10/7 Calorie Bike *Don’t go over 70% intensity OG Compete Metcon 20...
Read more3/9/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Hip activation bands 3. Movement Prep/Activation and...
Read more3/9/2021
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 more3/9/2021
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 moreCrossFit WOD, March 9, 2021
3/9/2021 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 more3/8/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 20 each side Over Unders 2 Rounds 15 Contralateral Single Leg Deadlifts Left 15 Contralateral Single Leg Deadlifts Right 2 Rounds 0:30s Glute Bridge...
Read more3/8/2021
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 more