11/26/21 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 moreREST DAY…HAPPY THANKSGIVING
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read more11/25/21
Open Gym Strength and Conditioning – Functional bodybuilding Monostructural monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is...
Read moreCrossFit WOD, November 25, 2021
Happy Thanksgiving!! We are closed today…normal hours on Friday. Bike erg Warm Up: 5 Min from Easy to Moderate Pace Main Workout 5 Sets: 5 Min High RPM (Hard D1) 2 Min Low RPM (Easy D1) Cool Down 5 Min at Easy ""Cool...
Read more11/24/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up z: 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 step-forward...
Read more11/24/21
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 more11/24/21
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, November 24, 2021
11/24/21 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 more11/23/21
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, November 23, 2021
11/23/21 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 more11/22/21
Open Gym Strength and Conditioning – Functional bodybuilding Upper body push 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...
Read more11/22/21
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 more