Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) Line drills: Baseline to halfcourt High knee pulls into high knees (full court) Russian kicks hamstring stretch into butt kicks (full) figure four stretch...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg Warm-up Metcon (No Measure) 3min easy, 2min easy/mod, 1min mod 15sec hard, 45sec easy, 15sec harder, 45sec easy, 15sec hardest, 45sec easy, -Rest 3 minutes- 1min at...
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Open Gym Strength and Conditioning – Functional bodybuilding Monostructural/WOD Warm-up Warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Focus: Rowling is a skill game of trying...
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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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
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8/19/21 BENCHMARK THURSDAY 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...
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