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...
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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...
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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...
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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
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