Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) Agility warm-ups Side lateral steps with push off side lateral shuffle with pause on whistle run shuffle opposite back pedal back pedal/run hip flips...
Read more10/19/21
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Barbell primer 1 (5) Position Pause Snatch Deadlift + 3 Pause Hang Power Snatch (pause in dip for 3 seconds) + 3 Heaving Snatch Balance x 3 sets. Snatch Push Press +...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single arm...
Read moreCrossFit WOD, October 19, 2021
10/19/21 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 more10/18/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2 sec...
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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...
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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 more10/18/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2 sec...
Read moreCrossFit WOD, October 18, 2021
10/18/21 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 more10/17/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Lower body prehab warmup (No Measure) 3 Rounds of… 20 Banded Pull-Throughs or 20 banded good mornings youtube.com/watch?v=MkwSzIaeZYg Single Arm KB Front Rack Carry 100...
Read more10/16/21
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 more10/16/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast...
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