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 more7/31/21
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, July 31, 2021
7/31/21 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 more7/30/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Crossover Symmetry and Hip Halo Warmup Focus: Move with ntention and focus on each movement you are performing Shoulders and glutes Metcon (No...
Read more7/30/21
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 more7/30/21
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, July 30, 2021
7/30/21 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 more7/29/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 5 min single/double unders -into- 15-10-5 Calorie Row Calorie Ski Calorie Bike Erg *Focus: Moderate pacing and quality movement Monostructural/WOD...
Read moreActive recovery or join our stretch and flex class!!
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg Metcon (4 Rounds for distance) BikeErg 4x (4min at 90-95rpm, 1min at 60-65rpm) 3min at 80-85rpm 3min at 90-95rpm 4x (1min at 100-105rpm, 1min at 70-75rpm easy) 5min at...
Read more7/29/21
Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 3-4...
Read moreCrossFit WOD, July 29, 2021
7/29/21 BENCHMARK THURSDAY Warm-up Active recovery Bike erg Metcon (4 Rounds for reps) BikeErg 4x (4min at 90-95rpm, 1min at 60-65rpm) 3min at 80-85rpm 3min at 90-95rpm 4x (1min at 100-105rpm, 1min at 70-75rpm easy) 5min at 90-95rpm easy
Read more7/28/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 6 min AMRAP 10/7 Assault Bike 5 Air Squats + Stepback lunges (each side) -into- Hip Halo Activation *Focus: Bike effort should be moderate across...
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