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 more9/18/21
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 more9/18/21
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...
Read moreCrossFit WOD, September 18, 2021
9/18/21 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 more9/17/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up clean progressions power clean + squat clean (5×2) Shoulder Press (5-3-1-5-3-1-3) after each set perform 12 db push press Deadlift (5-3-1-5-3-1-3)
Read more9/17/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are performing...
Read more9/17/21
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, September 17, 2021
9/17/21 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 more9/16/20201
Open Gym Strength and Conditioning – Bronco Basketball Daily motivation “Make each day your masterpiece.” -John Wooden- Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges...
Read moreRest day or see aerobic capacity for active recovery
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read moreCrossFit WOD, September 16, 2021
9/16/21 Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010 95/65 thruster weight sub regular push-ups if stability is an issue on rings
Read more9/15/21
Open Gym Strength and Conditioning – Functional bodybuilding Strength (lower) Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a...
Read more